5 Heart-Healthy Grilling Options

[ 0 ] July 13, 2020 | Contributor

Eating a healthy diet offers numerous benefits from lower your risk of certain cancers to successfully managing your blood sugar levels.

It can also save your life.

The Centers for Disease Control and Prevention (CDC) reports that heart disease is the leading cause of death in the United States, taking nearly 650,000 lives each year.

Grilling season is no reason to pass on good choices. Check out what you can make for maximum flavor without the heavy sauces, fats, and mega calories.

You won’t sacrifice taste, either…

Add Some Greens

Leafy greens like endive, radicchio, and romaine are excellent sources of vitamins A and K. They provide carbohydrates without causing blood sugar spikes. You may think they’re only good when cold.

Think again.

A drizzle of olive oil with some salt and pepper is all you need to transform these lettuces into something special—and heart-healthy! All you need is some fire.

Place the halved pieces on a hot grill for a new take on the ho-hum salad. Make it even more special with a squeeze of roasted lemon juice. The caramelized flavors are a delightful take on vinegar with some added sweetness.

Make It Colorful

One of the best things about grilling vegetables is all the color they bring to your plate. How can you not fall in love with a plate of ratatouille, brimming with a cornucopia of caramelized veggies dressed in olive oil?

Grilling is the best way to cook several different varieties with virtually no clean-up afterward.

Your grill wants this dish.

If you’re like a lot of Americans, you cook outside year-round. Have you ever had grilled sweet potatoes? It’ll be your new go-to recipe at Thanksgiving without the marshmallows.

Mind Your Proteins

There are two things to keep in mind with proteins…

Type and portion size.

Leaner proteins like chicken and pork can fulfill your body’s need for these nutrients. They supply all the essential amino acids with a single food group. These chemicals are the building blocks for other proteins, which are the vital ingredients for life.

They also supply other nutrients that other foods can’t provide such as vitamin B12. It helps your body produce red blood cells.

Enough said about its role in heart health.

Portion size is the elephant in the room. Most Americans get more than enough with their daily diet. The body doesn’t store it, so it ends up as waste.

Meat servings that are the size of a deck of cards are sufficient.

The other caveat we have to mention is simplicity. You’ll defeat the purpose if you slather a heavy BBQ sauce on your lean protein. If you can’t do without it, make your own.

It’s simple to do.

You control the amount of sugar.

You can make the amount you need to reduce waste.

Enough said.

Get Toasted

Bread, especially wholegrain varieties, provides a rich source of fiber that can improve heart health by helping to lower cholesterol, particularly the bad kind. It acts like a sponge that can absorb unhealthy fats so that your body can eliminate them.

It’s a natural to toss some slices dressed with some olive oil on the barbie. They’ll make a tasty accompaniment to that salad or the meat you grilled.

One of our favorite ways to use toasted bread is the Spanish way. Rub a halved garlic clove on it, along with a tomato topped with a drizzle of olive oil.

Heaven.

Desserts With Fruit

You may think of fruits as your first choice for grilling options, but there are a lot of ways to increase your intake and boost your potassium consumption.

This mineral helps your body better manage its sodium levels. While salt is essential, too much can cause your body to retain water to dilute its concentration in your blood. The result is a higher volume of blood, which causes your heart to work harder to move it through your system.

Fruits such as bananas, nectarines, and apricots are rich in potassium. And they are delicious on the grill. Top some yogurt with these grilled foods, and you have a nutrition powerhouse.

Grilling offers an excellent way to enjoy a heart-healthy diet without giving up taste. Healthy eating doesn’t mean flavorless.

The heat adds the yummy goodness of the Maillard reaction that makes everything taste better, including vegetables, fruits, and lean proteins. Harness the opportunities it offers to make your diet healthier and heart-friendly.

Nutrition never tasted so good.