Summer is here, and it’s time to fire up the grill. Here’s how to make every barbecue healthier — and a little tastier.

There aren’t many people who don’t enjoy the occasional meal cooked over an open flame. Plus, getting creative with how you cook your food offers new opportunities to expand your menu. Have you ever tried grilled romaine?

Still, grilling has a downside — it exposes you to compounds called heterocyclic amines (HCAs), which form when meat and fish are exposed to high temperatures, and polycyclic aromatic hydrocarbons (PAHs), which exist in smoke and can deposit on food. HCAs and PAHs have been found, in animal studies, to increase the risk of certain cancers, including lung, breast and colon cancers. Even though their influence on cancer risk in humans isn’t as clear, HCAs and PAHs can be avoided with a few sensible adjustments to your grilling routine:

• Choose leaner cuts. When fat drips onto hot charcoal or gas flames and leads to firey flare-ups, the likelihood of PAHs depositing on your food increases, according to the National Cancer Institute (NCI).
• Cut meat into smaller pieces — and keep it moving. The longer meat is exposed to high heat, the higher the levels of HCAs, according to the NCI. Smaller pieces of meat need less time on the grill, which may limit your exposure, as does continuously flipping your meat, the NCI notes. You can also follow the mantra “low and slow” and cook food over indirect heat.
• Precook your meat. Partially cooking meat in the microwave is another way to limit HCA formation, the NCI adds, but always take partially cooked meat directly from the microwave to the grill. Partial cooking can increase the risk of bacterial growth, according to FoodSafety.gov.
• Get creative. Research from Kansas State University’s Food Science Institute has identified certain antioxidant-rich herbs and spices, namely rosemary, thyme and black pepper, that can significantly reduce HCA formation, particularly on beef. Find a spice blend you like or use a marinade that contains them. One study from the Journal of Agriculture and Food Chemistry found that marinating pork in dark lager reduced PAH formation, as well.

Finally, keep it safe — separate raw and cooked meats, and cook all your meats to the proper internal temperature. The chart available at FoodSafety.gov is a good resource.

Eating more lean meats and veggies is also good for your heart. If you’re looking for more ways to boost heart health, consult a cardiologist. Tennova Medical Group has assembled a team of cardiac specialists dedicated to caring for you and your heart. Learn more at TennovaMedicalGroup.com or call 931-502-3750.

For more health and wellness articles like this one, visit our blog at TennovaWellness.com

This publication in no way seeks to diagnose or treat illness or to serve as a substitute for professional medical care.