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Healthy Heart Tip: Supercharged Sandwiches

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Thought to have been invented in 1762, sandwiches have stood the test of time and are one of the nation’s favourite lunch options. They are quick and simple to make, can be adapted to suit any dietary preference and they can be as extravagant or as basic as you wish. Many people shy away from sandwiches when they are trying to eat more healthily, opting for salads or lighter options instead, but the humble sandwich can be a heart-healthy option when we take the time to plan out its components.

The bread

Choose wholewheat options which contain more fibre and are higher in vitamins than their white equivalent. Fibre is an essential part of a heart-healthy diet, so it is a great idea to select higher fibre options when choosing bread. You can always switch up the bread for wholemeal pittas, wraps or bagels to add variety. Just be sure to look for lower salt options where possible.

The filling

It is important to make sure we include a source of protein in our sandwiches. Protein helps us feel fuller for longer and will keep our energy consistent throughout the day. Avoid processed deli meats which usually contain high levels of salt, and opt for healthier options such as roasted chicken, salmon, egg, beans, lentils, or low-fat dairy options such as lighter cheddar or cottage cheese.

The veggies

No sandwich would be complete without some vegetables! It can be tempting to skip these, but adding some colour will make sure you receive a healthy dose of vitamins and minerals and add some more all-important fibre. Ensuring we eat some plants at every meal makes it much easier to consume our five-a-day. Great options include roasted veggies, grated carrot, cucumber, pepper, spinach, rocket and any other leafy greens.

To help keep your heart healthy, why not try out some of the Healthy Heart recipes from the Heart Research UK website

Heart Research UK
Proud to stand out from the crowd, Heart Research UK is the charity dedicated to your heart. They inspire and invest in pioneering medical research, ground-breaking training and education, and in communities to improve their heart health for themselves. For over 50 years they have driven advancements in the prevention, treatment and cure of heart disease to benefit patients as soon as possible.