Nothing says “summer” like the smell of hamburgers and hotdogs sizzling on the grill. Charred meat, potato chips, potato salad, and corn on the cob slathered in butter are all staples of the summer “cookout” menu. Unfortunately for our collective cardiovascular systems, however, these hallmarks of warm-weather cuisine are cholesterol bombs that provide little nutritional value. The centerpieces of a summer cookout can significantly alter cholesterol levels and lead to damaging results for people managing high cholesterol or blood pressure levels.

Don’t worry; you don’t have to avoid the cherished backyard barbecue. You can make many heart-healthy swaps and changes and still enjoy a grilling session. These easy adjustments allow you to enjoy a delicious summer feast without worrying about spiking cholesterol levels.

Pick a Lean Protein

Just because you’re watching your cholesterol doesn’t mean you can’t enjoy a good grilled burger. Eating red meat, like beef and pork, can increase cholesterol and triglyceride levels in the blood. Swap that ground chuck for lean, organic ground turkey or chicken to build a better burger for your heart. Replacing steaks, burgers, and pork loin with chicken breast, omega-3-rich fish (like salmon), or hearty veggies (like portobello mushrooms) can lower triglycerides and protect your heart.

The World Health Organization (WHO) recommends limiting your intake to three portions (12–18 ounces) per week if you still want red meat. This means you will probably have to forego that 20-ounce tomahawk ribeye, but you can always substitute a Flintstone-sized beef for a smaller, more heart-healthy filet mignon or sirloin.

Pile on the fruits and vegetables

Summer is celebrated for the abundance of seasonal fruits and vegetables available in the produce aisle. Fruits and vegetables have no cholesterol and are loaded with vitamins, minerals, and fiber. Most fruits and vegetables contain soluble fiber, which prevents the intestines from absorbing excess cholesterol, thereby lowering cholesterol levels. So, seasonal produce is not only rich in nutrients but can also protect your heart from harmful fats in meat and dairy products.

Some tasty summer fruits and vegetables include:

• Blueberries
  
• Strawberries
  
• Watermelon
  
• Honeydew melon
  
• Cantaloupe
  
• Peaches
  
• Tomatoes
  
• Corn
  
• Carrots
  
• Bell peppers
  
  

Many of these foods can be eaten raw, while some (especially veggies) are delicious when charred on the grill.

Lighten up sauces, sides, and toppings

Excessive consumption of grilled red meat poses inherent health risks, compounded by adding toppings and condiments high in sugar, salt, and saturated fats. Cheese, mayonnaise, and butter are high in saturated fats, raising cholesterol and triglyceride levels. Additionally, salty seasonings and sides like potato chips can increase cholesterol levels.

When preparing food, monitor the salt you use in your dishes. If you are trying to keep cholesterol levels in check, look for reduced-sodium or salt-free versions of seasonings and rubs.

You can also help your heart out with a few easy food swaps. These include:

• Opt for raw veggies with a low-fat homemade yogurt dip instead of potato chips
  
• Load up on vegetable burger toppings like raw and grilled onions, tomato slices, lettuce, and grilled mushrooms
  
• Try using avocado instead of mayonnaise as a spread
  
• Serve a fresh tossed salad with homemade vinaigrette
  
• Swap out ice cream and brownies for a bowl of fresh-cut fruit
  
  

Americans already eat too much salt. Keep tabs on your sodium intake while substituting raw and whole foods for processed ones to fully embrace the taste of summer and keep excess sodium and fat out of your meal.

You don’t have to look far for some incredible side dish ideas. Check out these 3 healthy sides for vibrant additions to your backyard feast.

Hydrate

Americans don’t drink nearly enough water. Hydration has been shown to lower triglyceride and LDL levels due to an association between plain water intake and increased HDL levels, as well as increased metabolism of lipoproteins.

It’s essential to remain hydrated during hot summer days. The National Academy of Medicine recommends that a grown man drink about 13 cups of water daily (8 ounces per cup) and 9 cups for women. However, the recommended fluid intake generally depends on the individual. You may need to drink even more water if you manage high cholesterol or high blood pressure, are outside on a hot day, or exercise frequently.

Skip sugary and caffeinated sodas (which can dehydrate you) and moderate your alcohol intake, ensuring that water makes up most of your beverage consumption. Looking to liven up your iced water? Drop a few berries or a slice of citrus (lemon and lime work well) for a refreshing rush of flavor.

Food is just one part of a successful summer cookout. Soaking up warm weather (under a layer of sunscreen, of course) with friends and family is what makes a barbecue special. Follow the heart-healthy tips above to fully appreciate the taste of summer without worrying about your heart health.

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