Exploring Heart-Healthy Egg Dishes from Around the World
February is Heart Month — a time for us to learn more about our cardiovascular health. Eggs, a food that were once thought to have a harmful effect on the heart, may actually help lower the risk of developing cardiovascular disease and are known as a heart-smart choice. As we explore heart-healthy options this Heart Month, let’s find out how different cuisines around the world use eggs in various heart-healthy dishes.
Why are eggs a heart-smart choice?
Contrary to popular belief, research shows that dietary cholesterol has little effect on blood cholesterol in most people.1 Eggs are a natural food source of cholesterol; however, they can actually contribute to lowering the risk of developing heart disease with moderate consumption. Research suggests that eating up to one egg daily can boost the number of heart-healthy metabolites in the blood, resulting in better cardiovascular health.2 Eggs are also packed with high-quality protein, many vitamins and healthy nutrients, making them one of the most nutritious foods you can eat.3 Just two eggs provide 13 g of high-quality protein and 13 essential vitamins and minerals, making them an excellent heart-healthy choice.
Travel the world with eggs
All around the world, people love the natural goodness of eggs, and every culture has their own unique egg dishes. We’ve searched the globe to highlight five of our favourite heart-healthy recipes to inspire you.
Italy: Frittata
The popular frittata is an Italian dish that makes good use of whatever ingredients you have on hand. Sometimes referred to as an “egg pizza,” you can throw pretty much anything in it. Try this vegetable frittata version to make a heart-healthy yet delicious meal.
Japan: Healthy Ramen Bowls
This super simple, incredibly tasty meal satisfies all the senses. Colourful, fresh, warming, flavourful, and before you realize it, you will be slurping up all of the delicious broth, packed with noodles, veggies, jammy eggs, and a dash of heat.
Mexico: Huevos Rancheros
Crispy corn tortillas layered with refried beans, guacamole, queso fresco, tomatoes, and jalapeños, then topped off with a perfectly fried egg. Get ready for the most impressive huevos rancheros you’ve ever tasted.
Mediterranean: Mediterranean Salad Bowl
The Mediterranean diet, abundant in minimally processed plant-based foods, rich in monounsaturated fat from olive oil and lower in saturated fat, meats, and dairy products, has long been considered a heart-healthy way of eating. This salad bowl is everything you need, and it combines all the deliciousness of the Mediterranean in one bowl. Top it with a soft boiled egg for additional protein.
Tunisia: Shakshuka
This one-skillet wonder is perfect for busy weeknights when you need to get dinner on the table fast. It’s a comforting dish that makes a hearty breakfast or delicious brunch, too.
- Fernandez, M. L., & Murillo, A. G. (2022). Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions. Nutrients, 14(10), 2168. https://doi.org/10.3390/nu14102168
- Qin, C., Lv, J., Guo, Y., Bian, Z., Si, J., Yang, L., Chen, Y., Zhou, Y., Zhang, H., Liu, J., Chen, J., Chen, Z., Yu, C., Li, L., et al. (2018). Associations of egg consumption with cardiovascular disease in a cohort study of 0.5 million Chinese adults. Heart (British Cardiac Society), 104(21), 1756–1763. https://doi.org/10.1136/heartjnl-2017-312651
- Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684
