Kick Off Summer Grilling With Healthier Choices This Memorial Day

Memorial Day is here, and with it comes the unofficial start of summer. If you’re anything like me, that means one thing: it’s grilling season. There’s just something about the sizzle of burgers, ribs, and smoky goodness that brings everyone together. But before you fire up the charcoal, let’s talk about how to keep the flavor while giving your heart—and your health—a little love.

Red meat might be a summer staple, but it’s also high in saturated fat, which can raise your risk of heart disease and stroke. And those delicious grill marks? When meat gets charred at high heat, it can form chemicals like HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons), which have been linked to cancer. That doesn’t mean you have to give up grilling—just grill smarter. Swap in marinated fish like salmon or tilapia, or go for chicken kebabs loaded with colorful veggies like bell peppers, onions, and cherry tomatoes. A simple olive oil, lemon, and herb marinade can add tons of flavor and help reduce harmful compounds.

If you’re sticking with beef or pork, choose lean cuts,  such as “select” or “choice” grades, and trim the fat. Stick to small portions, three ounces is about the size of a deck of cards. Want to lighten up your sides? Skip the heavy potato and macaroni salads drowning in mayo. Instead, toss together a fresh bean salad with olive oil and herbs, or grill some corn on the cob for a smoky-sweet treat.

One more pro tip: clean your grill! A good scrub before and after cooking reduces smoke, improves flavor, and cuts down on leftover char that can create carcinogens.

Whether you’re hosting a backyard barbecue, heading to a picnic, or just cooking dinner al fresco, grilling healthy is a smart and delicious way to kick off the season. Here’s to a summer packed with good food, great company, and heart-healthy grilling!