Key Takeaways
- Eating bacon, egg, and cheese sandwiches may raise your blood pressure in both the short and long term.
- Some of its ingredients are high in sodium, which can increase blood pressure.
- Cutting back on excess sodium in your diet can lower your blood pressure, so consider eating breakfast sandwiches occasionally and opting for low-sodium foods to help keep your blood pressure healthy.
If you’re watching your blood pressure, think twice before starting your day with a bacon, egg, and cheese sandwich. This breakfast sandwich could raise your blood pressure due to its high sodium and saturated fat content.
High Sodium Levels in Bacon, Cheese, and Bread Can Raise Blood Pressure
When it comes to your blood pressure, the main culprits in the classic breakfast sandwich are the bacon and cheese. Some types of bread can also have high levels of sodium.
Sodium is a well-known dietary contributor to high blood pressure (hypertension). It raises blood pressure by making your body retain water, increasing your blood fluid volume, and putting extra pressure on your blood vessels.
Sodium in Bacon
Bacon is a significant source of sodium because of its processing methods, which use salt and sodium nitrite to preserve it and add flavor. Processed meats, including bacon, have been found to raise blood pressure when consumed regularly.
- A 1-ounce (oz) strip of bacon can contain 260 to 300 milligrams (mg) of sodium, depending on the specific brand.
The American Heart Association recommends eating less than 1,500 mg of sodium per day. Adding just one strip of bacon will get you well on your way to the daily sodium limit.
Sodium in Cheese
Cheese also comes with a hefty dose of sodium. Like bacon, salt is an essential ingredient in cheese, used during processing to both create and preserve it.
- A 1-oz serving of cheddar cheese contains 196 mg of sodium.
- A 1-oz serving of American cheese contains 426 mg of sodium.
As you can see, the sodium in cheese and bacon can add up pretty quickly, which could raise your blood pressure.
Sodium in Bread
You might find it surprising, but the bread you use for your breakfast sandwich can also contribute to high blood pressure.
Consider the sodium levels in the following types of bread:
- Two slices of white bread contain 260 mg of sodium.
- Two slices of wheat bread contain 288 mg of sodium.
Combined with the bacon and cheese, you could be eating 700 to 1,000 mg of sodium, or more, just from these three ingredients alone. That’s up to two-thirds of your daily recommended maximum for sodium.
How Fast Can Sodium Raise Blood Pressure?
Your blood vessels’ ability to expand can be impaired within just 30 minutes of eating too much salt. Eating just one bacon, egg, and cheese sandwich could raise your blood pressure in the short term. That’s especially concerning if you already have hypertension (high blood pressure).
Eating a high-sodium diet can also raise your blood pressure in the long term, raising your risk of stroke, heart attacks, and other cardiovascular issues.
On the flip side, cutting excess salt from your diet can lower your blood pressure quickly, within hours to days, and with significant reductions showing up after just one week. Replacing a bacon, egg, and cheese sandwich with a lower-sodium alternative could lower your blood pressure, especially if you eat them regularly.
Saturated Fats in Your Breakfast Sandwich May Also Raise Blood Pressure
Sodium isn’t the only red flag for your blood pressure in a bacon, egg, and cheese sandwich. Saturated fat, which is found in both bacon and cheese, can also raise your blood pressure in the long term.
Diets high in saturated fat are linked to weight gain and obesity, which raises your risk of having high blood pressure due to the excess pressure put on your blood vessels.
Nutrition of a Bacon Egg and Cheese Sandwich
Most of the ingredients in a bacon, egg, and cheese sandwich contain sodium and saturated fat — two nutrients that can raise your blood pressure in both the short and long term. These include:
Eggs, on the other hand, don’t have much effect on blood pressure. According to research, eating more than four whole eggs per week does not affect blood pressure. Eggs are a good source of complete protein, and eating them at breakfast may help you feel more satiated throughout the day.
Below are the nutrition facts for different preparations of a bacon, egg, and cheese sandwich.
| Sandwich | Calories | Sodium | Saturated Fat |
|---|---|---|---|
| Griddle cake sandwich with egg, cheese, and bacon | 473 kcal | 1,250 mg | 7.17 grams (g) |
| McDonald’s bacon egg and cheese McGriddle | 449 kcal | 1,110 mg | 6.93 g |
| Biscuit with egg, cheese, and bacon | 436 kcal | 1,180 mg | 8.54 g |
| English muffin with egg, cheese, and Canadian bacon | 287 kcal | 777 mg | 4.52 g |
All of these options are high in sodium, nearly meeting your recommended daily maximum intake within just one meal, which could negatively impact your blood pressure.
How to Make a More Blood Pressure-Friendly Breakfast Sandwich
If you’re shocked about the amount of sodium in a bacon, egg, and cheese sandwich, and how this can raise your blood pressure, you’re not alone. Up to 90% of people in the United States eat too much sodium. It’s extremely common in processed foods and throughout our food system, making it difficult to avoid.
However, there are some things you can do to reduce your sodium intake and lower your blood pressure, starting with your breakfast sandwich. Consider the following changes to a bacon, egg, and cheese sandwich:
- Make your sandwich at home so you have more control over ingredients
- Opt for reduced-sodium bacon
- Limit yourself to only one strip of bacon
- Choose low-sodium bread
- Use a low or reduced-sodium cheese
- Be conscious of your cheese choice: cheddar has less sodium than American cheese.
- Pay attention to ingredient labels, looking for sodium and saturated fat content
- Eat bacon, egg, and cheese sandwiches occasionally, rather than regularly
An even better choice for your blood pressure would be to choose an entirely different kind of breakfast. Whole-grain oats, Greek yogurt, omelettes, and high-fiber smoothies are other good alternatives to breakfast sandwiches.
If you enjoy breakfast sandwiches, consider replacing high-sodium processed bacon with healthy fats like avocado or salmon.
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