Simple ways to Get Cracking® and improve your heart health

"Heart health is one of the greatest concerns for Canadians over the age of 60. Eggs have a high nutritional value and can play an important role in a well-balanced, heart healthy diet," said Carol Dombrow, Registered Dietitian and Nutrition Consultant at Heart and Stroke Foundation of Canada. "Nutritious, balanced meals and healthy snacks may reduce your risk of heart disease and stroke by helping you increase your intake of heart-healthy nutrients, manage your weight, keep your blood pressure down, control your blood sugar levels and lower your cholesterol."

Eggs-amining the impact on heart health

Some research has determined that there is no link between egg consumption and heart disease. A study published by the Journal of Nutrition took a look at the relationship between egg consumption and the risk of coronary heart disease and stroke in women and men over 60 years of age.2 The study found that the dietary cholesterol provided by eggs does not increase the risk of heart disease in a healthy elderly population.3 "Canadians often question if eggs are good for them. Studies continue to demonstrate that an egg a day is just fine for a healthy ticker," said Karen Harvey, RD, Egg Farmers of Canada. "This is important for Canadians aged 60+ to remember because eggs can help provide the necessary nutrients for good health and provide long-lasting energy for active-living."

Nutritional benefits of eggs

Eggs are one of nature's most nutritious foods and are perfect for the young at heart. One large egg contains only 70 calories and an incredible amount of nutrition. Eggs are an excellent source of protein, which helps keep your muscles strong and can give you the energy you need to stay active and focused longer. All Canadian eggs are part of the Heart and Stroke Foundation's Health Check™ program and may display the Health Check™ logo, indicating that eggs can be part of a healthy diet according to Canada's Food Guide. Eggs are packed full of many important nutrients including:

• Vitamin D, a nutrient that strengthens bones and teeth, may help protect against certain cancers and auto-immune diseases
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• Choline, a nutrient that helps brain and memory development.
• Lutein and zeaxanthin, nutrients that help maintain good vision, may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration.
• Omega-3 fats which improve blood cholesterol, reduce the risk of Alzheimer's and help maintain good vision.
• For more information visit (link).

In Canada's Food Guide, 2 eggs are considered 1 serving from the Meat and Alternatives group. Include eggs as part of your healthy diet and let the facts speak for themselves!

Consider your heart when you fill up the cart

The first step toward improving your heart health and well-being is to make simple, healthy choices when grocery shopping. In fact, a diet high in vegetables, fruits and whole grains, and low in saturated and trans fat is one of the best ways to keep your heart healthy. Consider the following suggestions the next time that you're at the grocery store:

• Instead of butter, purchase non-hydrogenated margarines and spreads, unsaturated oils such as Canola and/or use non-stick cooking spray
• Use extra-lean ground beef, ground chicken or turkey as they make a great substitute in chili or spaghetti sauces
• Satisfy your sweet tooth with frozen yogurt or sorbet
• Swap whole milk for 1% or fat-free milk
• Purchase whole grains such as brown rice, pasta and 100% whole-wheat bread
• Spice things up with fresh or dried herbs, instead of salt4

Healthy egg recipes for easy meals

Cooking for one or two people can be difficult but cooking with eggs is a quick and easy way to make nutritious meals. Get Cracking® with these three simple, eggs-tremely nutritious recipes!

Leek and Sweet Potato Frittata

Prepares 4 servings Preparation time: 5 minutes Cooking time: 9 minutes Ingredients 8 eggs 1/2 cup (125 mL) water 3 tbsp (45 mL) parsley, fresh, chopped 1 tsp (5 mL) oregano, dried Freshly ground pepper, to taste Cooking spray 1 1/2 (375mL) leeks, thinly sliced (white part only) 1 cup (250 mL) sweet potato, peeled, diced 1/3 cup (75 mL) prosciutto, chopped 2 tbsp (30 mL) Fontina cheese, grated Method Whisk eggs with water, parsley and oregano; season with pepper. Set aside. Spray a 10-inch (25 cm) non-stick skillet with cooking spray. Heat skillet over medium heat. Sauté leeks, sweet potato and prosciutto for about 5 minutes or until vegetables are cooked. Pour in egg mixture. As mixture sets at the edges, with spatula, gently lift cooked portion to allow uncooked egg to flow underneath. Cook until bottom is set and top is almost set. Sprinkle with cheese. Place under a preheated broiler for 1 to 2 minutes to melt cheese or cover skillet with a lid and cook another minute. Loosen edges and slide frittata onto a warm plate. Nutrients per Serving: 260 Calories; 13 g Fat; 4.5 g Saturated Fat; 0 g Trans Fat; 570 mg Sodium; 18 g Carbohydrate; 2 g Fibre; 4 g Sugars; 18 g Protein.

Speedy Sp-egg-hetti Pie

Prepares 4 servings Preparation time: 5 minutes Cooking time: 8 minutes Ingredients 6 eggs 1/2 cup (125 mL) Parmesan and Romano cheese blend or Parmesan cheese, grated 1 tomato 1/4 cup (50 mL) parsley, chopped Salt and pepper, to taste 4 cups (1 L) spaghetti, cooked Cooking spray Tomato pasta sauce, to taste Method Whisk eggs lightly; stir in cheese, tomato, parsley, salt and pepper. Add to spaghetti and mix well. Spray a 10-inch (25 cm) non-stick skillet with vegetable spray. Heat over medium heat. Spread spaghetti mixture over bottom of pan and cook 3 to 4 minutes or until bottom forms a golden crust. Place plate over pie, turn upside-down and slide pie back into skillet. Cook until bottom is golden and crusty. Cut into wedges and serve with tomato pasta sauce, as desired. Nutrients per Serving: 380 Calories; 12 g Fat; 4.5 g Saturated Fat; 0 g Trans Fat; 260 mg Sodium; 46 g Carbohydrate; 3 g Fibre; 2 g Sugars; 21 g Protein.

Apple and Spice Bread Pudding

Prepares 8 servings Preparation time: 15 minutes Cooking time: 55 minutes Ingredients 2 tbsp (30 mL) margarine 2 apples, medium, cored and chopped Cooking spray 3 cups (750 mL) whole wheat bread, day old, cubed 1/2 cup (125 mL) raisins 4 eggs 2 cups (500 mL) Milk 1/3 cup (75 mL) brown sugar 1 tsp (5 mL) Vanilla 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1 mL) nutmeg Method In a small saucepan over medium heat, melt margarine. Stir in apples. Cover and cook over medium heat, stirring occasionally, until slightly softened, about 5 minutes. Spray a shallow 1 1/2-quart (1.5 L) baking dish with cooking spray. In dish, combine apples, bread cubes and raisins. In a medium bowl, beat together eggs, milk, brown sugar, vanilla, cinnamon and nutmeg until sugar is dissolved. Pour over apple mixture. Cover and refrigerate several hours or overnight. Preheat oven to 350°F (180°C). Bake pudding until knife inserted in centre comes out clean, about 45 to 55 minutes. Serve hot, warm or chilled. Nutrients per Serving: 240 Calories; 7 g Fat; 3 g Saturated Fat; 0 g Trans Fat; 250 mg Sodium 39 g Carbohydrate; 3 g Fibre; 24 g Sugars; 8 g Protein.

About Egg Farmers of Canada

Egg Farmers of Canada (EFC) represents farmers producing eggs on Canada's 1,032 regulated egg farms located in each province and the Northwest Territories. EFC is dedicated to providing fresh, nutritious and high-quality eggs at reasonable prices to all Canadians. For more information, please visit (link). ________________________________________ 1 Nutrition Realities. Nutrition News for Healthcare Providers. Accessed March 16, 2011. 2 Maintenance of the LDL Cholesterol: HDL Cholesterol Ration in an Elderly Population Given a Dietary Cholesterol Challenge. Greene et al. Journal of Nutrition, 2005; 137: 2793-2798. 3 Maintenance of the LDL Cholesterol: HDL Cholesterol Ration in an Elderly Population Given a Dietary Cholesterol Challenge. Greene et al. Journal of Nutrition, 2005; 137: 2793-2798. 4 Heart-healthy Cooking. Heart & Stroke Foundation. Accessed March 15, 2011.