Tips for a Heart-Healthy Sandwich



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?

“If it’s gone through a grinder, and had sugar and salt and other things added, it’s now been more highly processed,” said Katherine Zeratsky, a Mayo Clinic registered dietitian nutritionist.

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 lunch.

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


As a member of the Mayo Clinic Care Network, Lakeland Regional Health gains access to Mayo Clinic’s world-renowned expertise and knowledge. To find out what’s in it for you, click here.

View other low-fat recipes, such as Strawberry and Avocado SalsaLow-Fat Caesar Salad Dressing and Pasta with Roasted Tomatoes, Squash and Broccoli, on Lakeland Regional Health’s blog page.