What to Order at Subway for High Cholesterol

Subway is one of the easier chains to eat heart-smart at, because you build the sandwich yourself. The traps are the processed deli meats, the cheese, and the creamy sauces — everything else is on your side.

What to look for

Watch the cured/processed meats (salami, pepperoni, bacon), cheese, and mayo-based sauces for saturated fat and sodium. Load up on veggies, lean proteins, and whole-grain bread.

Heart-smart picks

• Oven-roasted or grilled chicken, or turkey, on 9-grain wheat.

• Veggie Delite or a veggie-heavy build — pile on lettuce, tomato, peppers, onions, spinach, cucumbers.

• Mustard, vinegar, oil-and-vinegar, or a light vinaigrette instead of mayo or creamy sauces.

• Skip or halve the cheese and take it as a salad bowl if you want to cut the bread.

Solid runners-up

• A rotisserie-style chicken sub, veggie-loaded, light on sauce.

• The salad version of any lean-protein sub.

What to skip

• Salami, pepperoni, and bacon-heavy subs (Italian BMT, etc.) — processed-meat sodium and fat.

• Extra cheese + creamy sauces (ranch, chipotle, mayo).

• Footlong as a default; a 6-inch is often plenty.

Quick tips

Grilled/roasted lean protein, wheat bread, all the veggies, and a vinegar or mustard instead of mayo. That build is genuinely heart-friendly.

Build the smart sub every time. Forage tells you the best thing to order for your heart at Subway or anywhere, and remembers what worked. Join the waitlist.

Forage and this guide offer general wellness guidance, not medical advice. Nutrition varies by location and portion — confirm with the restaurant, and talk to your doctor about your diet.