Welcome to the second installment of “Egg Essentials with Dietitian Hana.” This month, we’re celebrating Heart Health Month by examining how eggs can be a valuable part of a heart-healthy diet. Eggs are a powerhouse of high-quality protein and are loaded with essential nutrients that are key for maintaining good health. They play an important role in a balanced diet, which is essential for managing cholesterol and supporting heart health. Despite common myths, incorporating eggs into a varied diet does not necessarily increase heart risk for most individuals. So, let’s explore some practical and delicious ways to include eggs in your meals to enhance heart health.
Spinach and Tomato Omelette
Kick off your morning with a nutrient-rich spinach and tomato omelette. Start by sautéing fresh spinach and diced tomatoes in a small amount of olive oil until the spinach has wilted and the tomatoes have softened. Whisk together eggs and pour them over the sautéed vegetables. Add your favourite herbs and spices and cook until the eggs are set. This dish is not only flavourful but also packed with iron and lycopene, nutrients that are beneficial for heart health.

If you’re not into spinach and tomatoes, this Mushroom & Onion Omelette is another quick and easy breakfast option.
Avocado and Egg Toast with Arugula
Upgrade your breakfast or snack with avocado and egg toast topped with arugula. Mash half an avocado and spread it on a slice of toasted whole-grain bread. Top with poached or soft-boiled eggs and a handful of fresh peppery arugula. The heart-healthy monounsaturated fats in avocado, combined with the protein from the egg and the vitamins in arugula, make this meal both delicious and beneficial for your heart health.

You can also give this Cacio e Pepe Grated Egg Toast a try, it uses grated boiled eggs for an interesting spin on a classic avo-toast.
Egg Salad Sandwich with Greek Yogurt
For a refreshing lunch, try an egg salad sandwich made with Greek yogurt. Mix chopped hard-boiled eggs with a dollop of Greek yogurt, a squirt of mustard, and finely chopped celery and red onion for crunch. Season with a pinch of salt and pepper, then spread on whole-grain bread and top with crisp lettuce. This version of egg salad reduces saturated fats and includes yogurt for a tangy twist while maintaining the creamy texture you love.

You can also check out this Turkey Club Egg Salad Pita recipe for another variation of the egg salad recipe.
Mediterranean Egg Wraps
For a heart-healthy meal that’s both quick and flavourful, try Mediterranean egg wrap. Scramble the eggs with a dash of salt and pepper. Spread a thin layer of hummus over a wrap, add scrambled eggs and top with a mix of chopped cucumbers, tomatoes, red onions, olives, and a sprinkle of feta cheese. Roll the wrap tightly for a portable and satisfying meal. The combination of fibre-rich whole grains, protein from the eggs, and vegetables not only delivers a spectrum of nutrients but also includes heart-healthy fats from the olives and hummus.
Eggs are incredibly versatile and can be an integral part of a heart-healthy diet. They are affordable, easy to prepare, and can be included in a variety of meals throughout the day, making them a practical choice for anyone looking to support their cardiovascular health. Enjoy these heart-healthy recipes and embrace the versatility and benefits of eggs in your diet. Here’s to your health and a happy Heart Health Month!

Hana Klimczak is a Toronto-based registered dietitian and mom of two, specializing in quick and easy meal ideas that are nutritious and family-friendly. In her collaboration with Egg Farmers of Ontario, she will share protein-rich egg recipes along with practical ideas, tips, and strategies to help families incorporate nutritious and well-balanced meals into their daily lives.