Quick and easy sandwiches can be healthy if made from high potassium foods. The foods are plentiful and delicious. And they will take you closer to good blood pressure, strong bones, and better energy.
Avoid processed luncheon meats. Processing adds sodium that counteracts the benefits of potassium. Although it works well as a preservative for meat (salting was one of the earliest methods to preserve food), it does not work well for us today, leading to higher blood pressure and cardiac problems.
A good substitute for processed luncheon meat is turkey breast or chicken breast. They have 292 mg and 256 mg of potassium respectively, and only 52 mg and 74 mg of sodium in a 3 1/2 ounce serving. Any food with a 3 to 1 ratio of potassium to sodium is great. Watch out for patties unless you make your own. If they are processed, they have more than 500 mg of sodium.
Bread usually has a poor ratio because of processing. There are some low sodium varieties that are terrific as bread, corn tortillas and taco shells. Their ratios are 10 to 1, and they have 150 to 180 mg of the magic mineral per 3 1/2 ounces.
Avocado puree makes a super spread with 485 mg of our favorite mineral. It can be used as a plain spread or mixed with olive oil and herbs according to taste.
Raw spinach leaves or lettuce can be added between the bread or used as a wrap. They both have plenty of potassium and excellent ratios.
Tomatoes, raisins, and raw (not canned) beans make great toppings that are packed with the healthy mineral and have little sodium. Almonds, cashews, pistachios, walnuts or any chopped nuts will add texture and even more potassium.
Stuffed, rolled, wrapped or simply layered between bread slices, these ingredients, all high potassium foods, will provide a tasty and fun snack or lunch treat that will take you one step closer to better health.