Avocado, Tomato & Chicken Sandwich: A Heart-Healthy Mediterranean Recipe to Lower Blood Pressure
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Looking for a quick, delicious, and heart-healthy meal to help lower your blood pressure? Say hello to the Avocado, Tomato & Chicken Sandwich, a Mediterranean-inspired recipe that’s packed with flavor and nutrients your heart will love. Whether you’re rushing through lunch or looking for a light dinner, this simple recipe is perfect for you. And guess what? It’s so good, you might just find yourself making it again and again!
Why This Recipe Is Great for Lowering Blood Pressure
This sandwich isn’t just yummy—it’s packed with ingredients that can help support your blood pressure goals. Let’s break down why:
- Multigrain bread: Whole grains are a great source of fiber, which helps keep your blood vessels healthy and supports a lower blood pressure. Plus, they provide long-lasting energy!
- Avocado: Full of heart-healthy fats (hello, omega-3s!) and potassium, which can help manage blood pressure. It’s creamy, delicious, and a smart addition to your diet.
- Chicken breast: A lean protein choice that’s low in saturated fat, which can help support heart health.
- Tomato: Juicy, flavorful, and packed with antioxidants like lycopene, which has been shown to help lower blood pressure.
Now, let’s dive into the fun part—making this tasty sandwich!
>>> Dive into the heart-healthy and delicious world of the Mediterranean Diet with these highly recommended cookbooks.
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Avocado, Tomato & Chicken Sandwich Recipe
Cook time: 5 minutes
Total Time: 5 minutes
Serves: 1 serving
Ingredients
2 slices multigrain bread St
¼ ripe avocado
3 ounces cooked boneless, skinless chicken breast, sliced (see Tip)
2 slices tomato
Instructions
- Toast your bread: Lightly toast your two slices of multigrain bread. This gives the sandwich a nice crunch and a nutty flavor.
- Prepare your avocado: Take ¼ of a ripe avocado and mash it up with a fork until smooth and spreadable.
- Assemble the sandwich: Spread the mashed avocado onto one piece of toast. Layer on the slices of cooked chicken breast and top with two slices of juicy tomato.
- Top it off: Add the second piece of toast, and voila—your delicious, heart-healthy sandwich is ready to eat!
Nutrition Information (Per Serving) – 1 sandwich
Calories: 347
Total Fat: 12g
Sodium: 258mg
Total Carbohydrates: 28g
Sugars: 5g
Protein: 31g
Potassium: 647mg
Magnesium: 81mg
Pro Tip:
When cooking your chicken breast, try grilling or baking it with minimal oil for an even healthier version. Season with herbs like rosemary or thyme to add more Mediterranean flair.
Why This Sandwich Fits into a Mediterranean Diet
The Mediterranean diet has long been praised for its ability to help reduce high blood pressure, thanks to its focus on whole foods, healthy fats, and lean proteins. This sandwich is a quick, easy way to incorporate some of the best Mediterranean ingredients into your day. Plus, it’s filling without being heavy, and the mix of flavors is both satisfying and refreshing!
Eating healthy to lower blood pressure doesn’t have to be boring. With recipes like this Avocado, Tomato & Chicken Sandwich, you can enjoy delicious meals that also support your heart health. So, next time you’re craving a quick and nutritious lunch, remember this recipe. Your taste buds—and your heart—will thank you!
