When people think about the usual barbecue fare, images of dripping hamburgers and creamy potato salad often come to mind. But just a few simple—and still flavorful—modifications can help you master the barbecue without the bypass. 

Before the BBQ: Heart-Smart Marinades 

Most store-bought marinades are full of hidden sugar and salt—both of which are bad for your heart. Instead of buying your marinade, consider making your own. Here’s a simple marinade recipe from the American Heart Association. It can be used on anything from meat and fish to vegetables. 

• 3 tablespoons of low-sodium soy sauce 

• 2 tablespoons of white or apple cider vinegar 

• 3 cloves of fresh, minced garlic OR 2 teaspoons of jarred, minced garlic 

• 1 tablespoon of fresh, grated ginger 

• 1 tablespoon of extra virgin olive oil 

At the Grill: Healthier Choices 

The star of most barbecues is red meat—usually in the form of burgers and steaks. To reduce fat, make your burgers with 90 percent lean ground beef. For an even healthier option, use ground chicken or turkey instead of beef. When it comes to steaks, opt for leaner cuts like sirloin, filet mignon and strip steak. If pork is on the menu, pork loin, tenderloin and center loin chops are the healthier choices. You can also grill up some skinless chicken breasts or fish filets like salmon.  

Your barbecue doesn’t need to have a meat-only menu. Consider throwing some veggies on the grill, like bell peppers, zucchini, asparagus and onions. Lightly brush them with olive oil and sprinkle on some oregano, basil or garlic powder for added flavor. Fruits like peaches and pineapple can also be grilled as a healthier dessert option.  

On the Table: Lighter Sides and Healthier Hydration 

There are many ways to make heavy pasta or potato salads healthier. For example, substitute mayonnaise with lighter alternatives like Greek yogurt, mustard or vinaigrette. Better yet, consider making salad with fruits, vegetables, quinoa or beans.  

When it comes to healthier drinks, rather than sugary sodas, consider infused water with fruits like lemon or cucumber, unsweetened iced tea, or sparkling water with a squeeze of fresh lime.  

After Dinner: Get Moving 

Before or after the main meal, engage in physical activity. A brisk walk around the neighborhood or a game of catch with the kids is a perfect way to get active. Every little bit of movement adds up and helps keep your heart strong. 

Want personalized guidance for your heart health?  

Schedule an appointment with a WMCHealth heart specialist today. Call 914.493.7000 or visit our website.