Tips for a heart-healthy sandwich

sandwich
Credit: CC0 Public Domain

Packing a healthy lunch seems like an easy task, but sometimes all the sandwich choices may seem daunting. Many deli, or processed meats, are packed with preservatives, nitrates and sodium that could raise your risk of heart disease and other health issues. So is there a better choice to build a lunch you'll love and feel good about? Katherine Zeratsky, a Mayo Clinic registered dietitian nutritionist, says what you pack with your lunch may help balance what you pack in your sandwich.

The . Convenient and delicious, but not all fillings are the same, especially when it comes to deli meats.

"If it's gone through a grinder, and had sugar and salt and other things added, it's now been more highly processed."

But what about your favorite rotisserie chicken? Zeratsky says it's a step in the right direction, but it will have added sodium.

"Most chicken products do because they are leaner, and, so, they're adding a little salt in there to hold the moisture."

Zeratsky says knowing that, you can still create a healthy .

"Complement that with other nutritious foods, like fruits and vegetables. That way, you're getting some added potassium."

A sandwich and a banana. Seems like a good match, but why?

"Potassium, on the flip side from sodium, you have two nutrients that can work for and against your blood pressure. And, so, you're just creating a better balance overall."

Be sure to use a to get your fiber, and consider an avocado, tomato or sprouts for added health benefits.

For more sandwich options, visit the Mayo Clinic website for recipes.


Explore further

The cold truth about cold cuts

©2019 Mayo Foundation for Medical Education and Research
Distributed by Tribune Content Agency, LLC.

Citation: Tips for a heart-healthy sandwich (2019, March 6) retrieved 19 June 2019 from https://medicalxpress.com/news/2019-03-heart-healthy-sandwich.html
This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.
 shares

Feedback to editors

User comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more