How Can A Sandwich Be Healthy?

Author: Ivan Red Jr. Time for reading: ~1 minutes Last Updated: February 12, 2026

In this article, learn more about How Can A Sandwich Be Healthy?. How to prepare the sandwich to make it both tasty and useful?.

The sandwich is a food that can be easily prepared and consumed on the go. However, few people realize that daily eating of this delicacy from the fast food kitchen can increase cholesterol levels , and with them the risk of heart attack .

The sandwich can become a much healthier alternative when its components are changed, experts explain. They even offer tips on how we can achieve this:

To spread the sandwich, it is recommended to use low-fat dairy products that contain unsaturated fats or just butter. Creamy sauces and pastes should be avoided;
The "stuffing" of the sandwich itself should also contain unsaturated fats such as chicken, cheese , which also contains unsaturated fats. Vegetables can also be used as an alternative to dressing;
Choosing foods that provide more than 1.5 g of plant sterols per day can reduce cholesterol levels by 7-10% within two to three weeks when consumed with other sources;

The bread, of course, must be wholemeal and salad should always be added;
Experts recommend eating fish twice a week, with one fish meal being oily to ensure the intake of essential omega-3 fatty acids ;
Salt should not be used, and the "filling" itself should also be less salty.

How Can A Sandwich Be Healthy?

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