There’s nothing like a summer barbecue. The smell of food on the grill, time spent outdoors with family and friends and eating your favorite seasonal dishes can make this time of year very enjoyable. But many classic BBQ foods are loaded with fat, sodium and sugar, which can wreak havoc on your diet.

Luckily, with a few simple swaps and some healthy grilling recipes, you can still enjoy your favorite cookout traditions while also making your health a priority. Here are some tips for making your barbecue more heart-friendly:

• Protein – One of the best places to start is with the protein. Instead of high-fat cuts of meat like burgers or ribs, try leaner options. Grilled chicken breast, sirloin steak, wild salmon and black bean burgers are great choices that taste delicious on the grill but are lower in saturated fat, which helps keep your heart healthier. If burgers are a must, use lean ground beef or turkey and boost nutrition while cutting back on fat and calories by adding chopped mushrooms or onions. Also keep in mind that research shows that cooking meat at high temperatures, especially red or processed meats like hamburgers or hot dogs, may create cancer-causing substances.
• Toppings – Next, take a look at what you’re putting on top. Cheese, bacon and creamy sauces can quickly turn a healthy meal into a calorie-laden one. Instead, load up your burger or sandwich with fresh toppings like lettuce, tomato, onion and avocado. Swap out mayonnaise-based sauces for mustard, hummus or a simple yogurt-based spread.
• Side Dishes – This is another place where healthier swaps can shine. Traditional sides like potato salad, macaroni salad and baked beans are often packed with sodium, fat and added sugar. Try making lighter versions of mayo-based salads by using Greek yogurt. Cut back on salt by using herbs and spices for flavor instead. Fresh salads with lots of colorful vegetables or grilled veggies like zucchini and peppers are great additions to your BBQ spread.
• Snacks – When it comes to the snacks on the table, keep in mind that chips and dips are easy to overeat, especially when you’re socializing. Instead of regular chips, try whole grain crackers or baked chips. Pair them (or better yet, cut veggies!) with healthier dips like salsa, guacamole or bean-based dips. These options provide more fiber and nutrients, which help support heart health and keep you feeling satisfied.
• Drinks and Desserts – Don’t forget about these! Sugary drinks like soda, sweet tea and lemonade can add a lot of extra calories without you even realizing it. Try infused water with fresh fruit, unsweetened iced tea or sparkling water with a splash of juice. For dessert, skip the cakes and cookies and opt for something lighter like grilled fruit, a yogurt parfait with berries or homemade popsicles.

By choosing lean proteins, loading up on fresh sides and cutting back on added sugars and sodium, you can enjoy your summer gatherings while taking care of your heart. It’s easier than you may think to make your barbecues lighter and leaner while still enjoying the tastes you love. After all, everything tastes better when it’s enjoyed outdoors with family and friends!

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