With summer creeping up on us, we’re probably about to start packing a lot of sandwiches to take to the park, beach, picnics, and road trips. But if you’re trying to stay healthy, it’s important to be mindful of the ingredients you’re adding to the mix. Not only is your choice of bread crucial, but options like fattening condiments, and, of course, the meats you include can have a serious impact on your health. This is especially true when it comes to your heart, as many popular sandwich meats are packed with sodium.
To shed some light on a few of the worst high-sodium meats you should leave out of your sandwich for a healthier heart, we spoke to dietitian Catherine Gervacio. She told us that salami, bacon, sausage, and deli meats (like ham and bologna) are best to be avoided—or at least cut back on—if you want to keep your cardiovascular system in good shape. Learn more about the risks of each below.
1. Salami
Salami is a delicious addition to sandwiches—but consuming too much of it can take a toll on your heart. According to Gervacio, salami packs a hefty punch of sodium, with about 1,000 mg per 3-ounce serving. She warns, "Consuming this meat frequently may contribute to exceeding the recommended daily sodium limit which may lead to hypertension and cardiovascular diseases." Gervacio recommends swapping out salami for leaner options like grilled chicken breast, turkey breast, or lean cuts of beef. These alternatives are naturally lower in sodium and can be seasoned with herbs and spices for flavor without the added salt.
2. Bacon
Another popular favorite, bacon, is not only high in sodium but also saturated fat content, which can increase cholesterol levels and blood pressure. Gervacio suggests, "I suggest tempeh or tofu which can be marinated in herbs and seasonings, and cooked to mimic the texture and flavor of bacon without adding fat and excessive salt." These plant-based options can be marinated in a mixture of low-sodium soy sauce, maple syrup, smoked paprika, and cooked until crispy to satisfy those bacon cravings without the health risks.
3. Sausage
Sausages, typically high in sodium due to the curing and seasoning process, pose similar risks to cardiovascular health. Gervacio recommends making your own sausage to ensure moderate sodium intake. She advises, "Use lean meat cuts and use seasonings such as garlic, onion, fennel seeds, paprika, sage, and thyme to replicate the traditional sausage flavor profile without adding too much salt." By taking control of the ingredients, individuals can enjoy the flavors of sausage while minimizing the health risks associated with excessive sodium intake.
4. Deli meats
Processed deli meats like ham and bologna are often high in sodium due to the curing and preservation process. "Look for deli meats specifically labeled as low-sodium or no-sodium-added," Gervacio suggests. "These products are made with less salt, making them a better option for managing sodium intake." By opting for lower sodium options, you can still enjoy the convenience of deli meats without compromising your cardiovascular health.
Ultimately, while these meats may be convenient and tasty, they can also pose risks to cardiovascular health due to their high sodium content. By heeding Gervacio's advice, opting for leaner cuts of meat, exploring plant-based alternatives, and making informed choices about processed meats, you can reduce your sodium intake and support your overall health and well-being. As always, consulting with a registered dietitian or healthcare professional can provide personalized guidance tailored to individual dietary needs and health goals.
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