Build Your Heart-Healthy Sandwich

Can you build a sandwich that is tasty, balanced and good for your heart?

A sandwich can be a quick and convenient meal. The ingredients you choose can make a big difference. Build your sandwich with fibre-rich carbohydrates, protein and healthier fats to create a balanced meal that supports your heart health.

Make nourishing choices across three interactive nutrition layers. The choices you make today, nourish you tomorrow.

1. The Nourishment Layer

Start with a fibre-rich base

Your sandwich starts with its foundation. Choose whole grains and plenty of colourful vegetables to add fibre, vitamins and minerals to your meal. Fibre can support heart health by helping to manage cholesterol levels and promoting healthy digestion.

Choose more often:

• Wholemeal or whole grain bread
• Multigrain bread with nuts and seeds
• Spinach and other leafy greens
• Tomatoes
• Cucumbers
• Carrots
• Bell peppers

Whole grains contain soluble fibre that can help lower LDL (“bad”) cholesterol, which in turn reduces our cardiovascular disease risk.

Have less often:

• White bread
• Garlic bread
• Croissants
• Creamed vegetables
• Candied vegetables
• Salted or pickled vegetables

Some of these choices provide less fibre, while others may contain more sodium, added sugar or saturated fat.

Heart-smart tip: Make wholemeal or whole grain bread your go-to, then add a colourful mix of vegetables for extra fibre and goodness.

2. The Strength Layer

Power up with protein

Protein helps your body build and maintain muscle, supports strength, immunity and helps you feel fuller for longer. For a heart-healthier sandwich, choose lean, minimally processed sources of protein.

Choose more often:

• Skinless grilled chicken breast
• Tofu
• Hard-boiled eggs
• Salmon
• Tuna in water or olive oil
• Sardines in water or olive oil

Oily fish such as salmon and sardines provide omega-3 fatty acids and can be part of a heart-healthy eating pattern.

Have less often:

• Bacon
• Sausage patties
• Deli meats and processed ham
• Deep-fried or breaded meat

Processed meats can be high in sodium and saturated fat, so enjoy them less often and in smaller amounts.

Heart-smart tip: Choosing canned tuna or sardines? Look for options with less sodium to make your sandwich an even smarter choice.

3. The Well-being Layer

Bring it together with healthier fats

The final layer brings your sandwich together. Your body needs fat to help absorb fat-soluble vitamins, but the type of fat matters. Choose unsaturated fats, such as monounsaturated and polyunsaturated fats, in moderation. When they replace saturated fats in your diet, unsaturated fats can help lower total and LDL (“bad”) cholesterol.

Choose more often:

• Sliced avocado
• Hummus
• Low-fat Greek yoghurt or tzatziki
• A drizzle of olive oil with lemon
• Nuts
• Chia seeds
• Sesame seeds

Have less often:

• Butter
• Mayonnaise
• Processed cheese sauces
• Creamy Dressings (Thousand Island dressing, ranch)
• Sweet sauces such as BBQ sauce
• Candied Nuts
• Crispy Shallots

Some creamy sauces and dressings can be high in saturated fat, added sugar or sodium. Use them sparingly and let the natural flavours of your ingredients shine.

Heart-smart swap: Looking for something creamy? Swap mayonnaise for mashed avocado or hummus. You’ll add flavour, fibre and healthier fats to your sandwich.

Build it. Balance it. Enjoy it.

There is no need to give up flavour to eat for your heart.

By making simple swaps and choosing a balance of fibre-rich carbohydrates, protein and healthier fats, you can turn an everyday sandwich into a heart-healthier meal.