Healthy Tip: British Sandwich Week

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Nowadays, there  is a huge range of sandwiches to choose from, you have choices coming in all different shapes and sizes, in a variety of breads, endless choices of fillings, which all have an impact on your heart and your health.

Follow our four handy tips to make this British Sandwich Week (15 - 21 May) a heart healthy one. 

  1. Go for wholegrain varieties: Wholegrains have more fibre so whether it’s sliced bread, rolls, pittas or wraps, fill up with the unrefined and wholesome grains. Breads with nuts and seeds such as walnuts, sesame and poppy seeds add wonderful flavour and texture to traditional plain sandwiches, and remember; wheat is not the only option; consider other grains such as rice, oat and rye bread and ditch the processed white bread. The type of bread you use can impact your heart health so be adventurous in your choice - you can even have fun with your family and bake your own.

  2. Hearty fillings: add colour to your sandwiches and incorporate some of your recommended five a day with fillings such as lettuce, peppers, olives, avocado, or onion. Try oily fish like fresh tuna, salmon, sardines and mackerel and garnish with tomato or cucumber.

  3. Banish that fat: cut visible fat off meat and go for lean meat such as chicken or turkey.  Opt for healthier ways to cook your food such as grilling, baking, boiling or steaming. 

  4. Dress down: be careful with oils and sauces and choose light mayonnaise or make your own dressing using olive oil and balsamic vinegar with a dash of freshly squeezed lemon or lime. 

Whether your sandwiches are for work, a picnic or a simple snack, make your sandwiches nutritious, tasty and interesting to help to look after your heart.