The sandwich that is good for the heart (and cholesterol)

The sandwich that is good for the heart (and cholesterol)

Does having lunch with a sandwich hurt? It's not always like this: just knowing how to choose the right ingredients, to get a meal that is good for the heart, without sacrificing taste and practicality

Does having lunch with a sandwich hurt? It's not always like this: just knowing how to choose the right ingredients, to get a meal that is good for the heart, without sacrificing taste and practicality

Often, especially when working outside the home, having a sandwich is the most practical and quick alternative. In order not to fill up on fat, however, it is good to know the "enemy". And knowing how to choose the perfect ingredients for a sandwich that – in addition to satisfying the appetite – also preserves the health of our heart, without raising cholesterol levels. Or better yet, fighting the bad one.

Obviously, the main ingredient of a sandwich is bread: which one to choose to avoid an excess of calories? Definitely, it is good to focus on variants rich in soluble fiber, able to keep blood fat levels under control. The best bread is wholemeal: unlike white bread, it contains a high percentage of fiber, very useful for fighting LDL cholesterol. If you buy bread at the supermarket, it is good to avoid the variants rich in refined sugars. And if you really want to make the perfect "sandwich", you can replace the bread by using – to keep the filling together – large lettuce leaves, or pita.

For the sandwich eaten during the lunch break to be good for the heart, it is obviously important to choose the right filling: go-ahead for vegetables, which are never too many and which – by containing phytosterols – lower LDL levels. And if the classics are tomato and salad, you can occasionally vary by focusing on slices of cucumber, carrots and sticks, black olives or avocado slices. Even fruit can find a place inside a sandwich: diced apples, grapes cut in half, citrus mirrors can give your sandwich a unique taste. And super healthy. But if you really can't (or don't want to) do without meat, it is good to choose only low-fat cured meats (bresaola, fat-free ham, roasted turkey), alternating them with fish (salmon and tuna are very rich in Omega 3 ), vegetable burgers (perfect those of legumes) and slices of tofu.

Finally, the seasonings: green light for spices, balsamic vinegar, mustard and olive oil. But beware of mayonnaise, ketchup, butter and all the sauces and cream base: soaring the calories of a sandwich is very easy. And put your heart health at risk too.

Category: Welfare
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