How to Make Heart Healthy Sandwiches

Whether you're packing lunch for work, need a quick meal between meetings, or are looking for an easy dinner that doesn't require much cooking, a sandwich fits the bill. And when you choose the right ingredients, you can turn a simple sandwich into a meal that's not only easy to eat and satisfying, but good for you, too. Knowing how to make heart healthy sandwiches is one of the best ways to enjoy a balanced meal without spending hours in the kitchen.

Sandwiches sometimes get a bad rap when it comes to how healthy they are. Oversized deli sandwiches often come piled high with processed meats, full-fat cheese, and creamy condiments, all of which can add large amounts of sodium, saturated fat, and calories. Fortunately, a few smart swaps can transform almost any favorite into a delicious heart healthy sandwich you'll want to eat again and again.

Here are some tips from the dietitians at Health eCooks that can easily turn your everyday lunch favorites into something that’s as nutritious as it is delicious.

Add Lean, Heart Healthy Protein

Protein is the star of any sandwich, but what you choose makes a difference in how healthy your sandwich is. Using lean proteins instead of processed meats is not only better for your heart but for your health overall.

Some of the best options include:

• Grilled chicken breast
• Roasted turkey breast
• Tuna packed in water
• Salmon
• Hard-boiled eggs
• Hummus
• Black beans, chickpeas, or cannelini beans
• Tofu or tempeh

Try to limit processed meats like salami, pepperoni, bologna, and heavily processed deli meats, which tend to be high in sodium, preservatives, and saturated fat. If you’re looking for inspiration, be sure to check out these healthy chicken sandwich recipes, as well as those made with turkey as the main ingredient.  

Include Plenty of Fresh Vegetables

Vegetables offer crunch, flavor, and color while adding vitamins, minerals, and fiber with very few calories. They're also one of the easiest ways to make a heart healthy sandwich more satisfying.

Load your sandwich with favorites like:

• Spinach
• Leaf lettuce
• Tomatoes
• Cucumbers
• Bell peppers
• Red onion
• Shredded carrots
• Sprouts
• Sliced avocado

The more vegetables you include, the more nutrients every bite delivers.

Swap Heavy Condiments for Healthier Spreads

Many sandwich spreads contain more fat and sodium than people realize. Instead of relying on mayonnaise, try ingredients that add flavor and nutrition.

Healthier choices include:

• Mashed avocado
• Hummus
• Dijon or spicy mustard
• Mashed white beans
• Plain Greek yogurt mixed with herbs
• Homemade pesto made with olive oil

If you can’t imagine a sandwich without mayonnaise, use a thin layer and boost flavor with fresh herbs, sliced peppers, or a splash of hot sauce.

Go Easy on the Cheese

Cheese can fit into a healthy eating plan, but a little goes a long way. Using one thin slice instead of several can cut the saturated fat, sodium, and calories in your sandwich while still adding plenty of flavor. You can also choose reduced-fat cheese or stronger-flavored varieties, which let you use less without sacrificing taste.

Round Out Your Meal

Instead of making an oversized sandwich, pair moderate-sized heart healthy sandwiches with nutritious sides to create a complete meal.

Good choices include:

• Fresh fruit
• Raw vegetables with hummus
• A leafy green salad
• Plain Greek yogurt
• A small handful of unsalted nuts
• Fresh berries

Sandwiches are such a popular meal option because they’re delicious, quick to prepare, and easy to customize. By building your sandwiches using whole grains, lean proteins, colorful vegetables, and smarter toppings, you can create meals that are full of flavor while supporting your heart and overall health.