How to make sandwiches healthier

London, May 15 (IANS): A sandwich is something easy to make and one can eat it while on the go, but few realise that gorging on the delicacy everyday can raise blood cholesterol and increase the risk of heart attacks. An expert, therefore, suggests the use of ingredients like lower saturated fat dairy spreads and whole-grain bread to make it healthier.

"By making small changes you can really make a difference to your heart health so why not start with your sandwich filler? I would encourage everyone this sandwich week to think about the changes they can make to help turn their sandwich into a much healthier alternative," quoted dietitian Azmina Govindji as saying.

Azmina’s suggests tips on making your sandwich healthier

* Opt for lower saturated fat dairy spreads or use only a scraping of butter, and avoid creamy dressings.

* Choose sandwich fillings that are lower in saturated fats such as poultry, lower saturated fat cheese or dressing alternatives, fish and roasted vegetables.

* Choosing foods that provide over 1.5 grams of plant sterols daily can actively reduce blood cholesterol by 7 to 10 percent within two to three weeks when eaten with other sources

* Choose whole-grain bread over white bread and always add salad to your filling.

* Eat fish two times a week and make one of them oily - oily fish contains essential omega 3’s fatty acids.

* Cut out the salt and choose lower salt fillings.


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