Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Sandwich Month
August is officially sandwich month! The first sandwich became popular in the 18th and 19th centuries and has been a staple part of our diets ever since.
Whether you’re grabbing an egg sandwich for breakfast or a turkey BLT at lunch, sandwiches are convenient, quick, and easy. Here we share some ideas to make your sandwiches healthier.
Choose nutritious wholegrains
Your basic sandwich is generally made with bread, on a roll or in a wrap. If you’re going to choose one of these items, boost the nutrition of your sandwich by choosing whole grains. Whole grains are a more nutrient-dense, less processed, and healthier option compared to refined grains (like white bread).
Healthy filling
Add a healthy sandwich meat or other lean protein. Freshly-cooked lean meats such as roasted turkey or chicken breast, canned salmon or tuna, or for vegetarian options; eggs, nut butter, tofu, smashed cooked beans and reduced-fat cheese are good healthy options. Additionally try using low-fat butter or a vegetable spread if you normally use full-fat butter.
Add in some colour
An easy way to make any sandwich or wrap a bit healthier is by adding vegetables as they can add a whole host of benefits to your meal. Veggies add nutrients, freshness, and flavour. Any mix of roasted veggies, fresh tomatoes, fresh greens (the darker, the better), sliced red onion, sliced cucumbers, and sliced peppers are all good choices.
Give these healthy sandwich tips a try and get creative!
Serve with a piece of fruit and a high-protein snack as a side, and you’ll score a lot of nutrition and satisfaction all at once.
For more tips on how to stay healthy, sign up for our weekly healthy tips at
www.heartresearch.org.uk/healthy-tips.
To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website:
: https://heartresearch.org.uk/heart-research-uk-recipes-2/.
Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers: