Many people prefer to grill foods in the summer outdoors or at home, and foods that people associate with grilling in the summer are often processed, including burgers and sausage, which are foods that are high in saturated fat and sodium, which contributes to the risks heart healthStudies also indicate that cooking meat at high temperatures can cause harmful chemical reactions that increase the risks of heart disease, diabetes and cancer.Health“.
Ways to grill foods in a healthy way
Choose healthy proteins
Choose healthy meats for grilling, such as chicken, fish and lean beef.
Cook or chop meat in advance
Harmful chemicals linked to cancer and cardiovascular disease build up whenever you cook fatty muscle meats – beef, fish or poultry – or the higher the temperature, starting at 300 or 350 degrees Celsius.
Cutting lean meats into smaller pieces so they cook faster can reduce some of these risks. Either pre-cook the meat so it won’t grill for too long, lower the temperature, or cut it into smaller pieces.
It can also help remove or avoid charred edges and reduce dripping of fat on the heat source, which increases harmful chemicals.
Put spices on grilled meats
Adding pepper and other spices to meat before grilling it can greatly reduce harmful chemical reactions.
While mixing seasonings into your food is a good thing, it is only necessary to put them on the surface of the meat, so that chemical reactions caused by high heat do not enter the meat.
Using pickles that contain herbs belonging to the mint family, such as basil, sage, thyme, rosemary, and oregano, are just as effective as black pepper.
The antioxidants in spices like garlic and paprika also help prevent the formation of chemical compounds.
If you mix seasonings in a marinade, coating the surface of the meat is sufficient.
Other research shows that a wide variety of spices and herbs that have antioxidant and anti-inflammatory effects may help reduce the risk of cardiovascular disease.
Using pickles or a dry rub that contains spices also reduces the need for salt to flavor food.
You can use dried herbs and spices to rub meat and vegetables before putting them on the grill.
Eat vegetables
Grilling vegetables is a great alternative to meat In addition to popular options like corn, there are many delicious vegetables to choose from.
You can grill some sweet potatoes, green peppers, onions, or zucchini.”
Make heart-healthy side dishes
Choosing whole-grain bread and side dishes like green salad or low-sodium canned beans help make grilled foods better for heart health.
