Heart-Healthy BBQ: What to Pick for a Healthier Plate

Summer BBQs are a great way to relax with friends and family—and with a little planning, you can enjoy your favorite foods without straying from your heart-health goals. This quick BBQ guide shares simple tips to help you build a healthier plate while still enjoying the cookout.

BBQ Favorites That Might Be Hurting Your Health 

Many cookout staples can raise blood pressure and cholesterol—and increase the risk of heart disease, diabetes, obesity, and certain cancers. These foods are often ultra-processed with extra salt, fat, and sugar to make them taste good. They're easy to overeat, too.

Without totally taking the sizzle out of your summer, here are some facts to consider:

• Processed meats: Hot dogs, sausages, and store-bought burgers are packed with preservatives, additives, sodium, and saturated fat.

• Fatty red meats: Ribs, brisket, and fatty burgers have lots of saturated fat and heme iron, which can increase cholesterol and inflammation.

• Creamy sides: Potato salad, macaroni salad, and coleslaw are typically made with mayo,a sneaky source of fat, sugar, and salt.

• Chips and salty snacks: These crunchy favorites are high in sodium, unhealthy fats, and refined carbs. It’s easy to overeat them without even thinking about it.

• Sugary drinks and alcohol: Sweet tea, soda, punch, mixed drinks, and beer have sugar and liquid calories that don’t fill you up.

• Desserts: Cookies, brownies, and ice cream pack in extra sugar, unhealthy fats, and refined carbs without much nutrition.

Heart-Smart BBQ Swaps

BBQ season is all about good food and good company, and you can have both. A few easyswaps can help you enjoy the party and stick to your health goals at the same time.

• Pick leaner meats: Try chicken breast, turkey burgers, or leaner cuts of meat like sirloin instead of fattier options like ribs and sausages. If choices are limited, cutting off visible fat before you eat can help lower the saturated fat. And if you’re craving that once-a-year hot dog, choosing one that’s nitrate-free can be a slightly healthier choice.

• Go for lighter sides: Stick with simple sides like a crisp green salad, corn on the cob, or baked beans instead of heavier potato salad or mayo-heavy coleslaw. If there’s slaw on the table, check if it’s dressed with oil and vinegar—it’ll look clearer and feel lighter than creamy versions. Grilled veggies like zucchini, asparagus, or peppers add color and nutrients to your plate. 

• Smarter snacks: If you’re looking for a crunch, try veggie sticks, fruit, or a handful of unsalted nuts.

• Healthier drinks: Reach for water, sparkling water, or unsweetened iced tea. Adding lemon, fresh fruit, or mint can give a flavor boost, too.

• Simple sweets: Fresh fruit or a small scoop of sorbet can satisfy a sweet tooth without piling on extra sugar. Grilling fruit also brings out their natural sugars, enhancing sweetness without added or processed sugar. For extra flavor, try sprinkling cinnamon on grilled fruit.

If you’re unsure if healthier options will be available, you can always bring a dish to share. Your heart will thank you, and you might inspire someone else to do the same.

Portion and Plate Tips for Your BBQ

Eating healthy at a BBQ isn’t just about what you eat. It’s also about how you build your plate and plan ahead. Aim for a healthy portion of meat or grilled foods to keep your meal balanced. 

Use a smaller plate to help manage portions, and load up half with fresh fruits and vegetables. Don’t show up starving. Eat a small snack before you get there. 

You don’t have to miss out

This barbecue season can still be fun, even if your plate isn’t perfect. If you’re just starting out on your vascular health journey, focus on moderation instead of aiming for perfection. And remember to check in with your clinician for advice that fits your needs.

BBQ FAQs

Q: What is the healthiest meat for BBQ?

Grilled fish or skinless chicken is the healthiest choice. Fish offers protein, vitamins, and healthy fats that help lower the risk of heart disease and stroke. Skinless chicken is lean and low in saturated fat, so it’s linked to better heart health than fatty red meats.

Q: Are there good meat alternatives I can bring to a BBQ?

Veggie burgers made with beans, lentils, peas, or soy are good swaps because they offer protein and fiber without extra saturated fat. You can also bring a hearty bean salad or marinated tofu skewers if you like. The American Heart Association recommends beans and nuts as healthy swaps for meat. Just check labels on packaged veggie burgers for lower sodium and added sugars, and look for iron or B12 if possible.

Q: Does how I cook meat at a BBQ matter for my health?

Grilling fatty meats over high heat can create harmful compounds if they get too charred or drip fat onto flames. To lower the risk, pick lean cuts, trim extra fat, use marinades, and avoid heavy charring.