just as effective as black pepper. Antioxidants in seasonings such as garlic and paprika also help block the formation of chemical compounds, he notes.
If you’re mixing spices into a marinade, coating the surface of the meat is sufficient, Smith says.
Other research shows a wide range of spices and herbs that have antioxidant and anti-inflammatory effects may help lower the risk for cardiovascular disease. Kris-Etherton says using marinades or dry rubs that contain spices also reduces the need for salt to flavor food.
“You can make a really delicious rub without sodium,” she adds. “Use dried herbs and spices to rub on meats and vegetables before you put them on the grill.”
RELATED: Summer Grilling For Plant-Based Eaters
Eat your veggies
Grilling vegetables is a great alternative to meat, Kris-Etherton notes. In addition to popular choices such as corn, there are many flavorful vegetables to choose from.
“Grill some sweet potatoes – they are absolutely delicious – or green pepper, onions or zucchini,” she suggests.
Choose heart-healthy sides
Opting for whole-grain buns and side dishes such as bean salads is another way to make backyard barbecues better for heart health, Kris-Etherton says.
She suggests using low-sodium canned beans for simplicity. “Rinse them off, make a salad out of them with fresh parsley and tomatoes and onions, and jazz them up!”
As you can see there is no shortage of ways to make grilling more healthier without losing the taste. Keep these in mind next time you grill and you are well on your way to a healthier you!
By American Heart Association News