Your guide to summer grilling and heart health

Red meat might be the main character in a summer dish, whether it is served at a barbecue or for dinner at home. Learn more about red meat and the role it plays in heart health from Baylor Medicine cardiologist Dr. Nidal Buheis.

“Heart Health is not determined by a single meal or a single food. What matters most is your overall dietary pattern, how often you’re eating red meat and the choices you’re making the rest of the time,” Buheis said.

Red meat (beef, pork and lamb) contains important nutrients including protein, iron, zinc and vitamin B12. However, some cuts are high in saturated fat, which can raise LDL (also known as “bad” cholesterol), which is a major risk factor for heart disease and stroke. Processed meats, such as hot dogs, sausages and bacon, often contain high levels of sodium and preservatives that have been linked to cardiovascular disease.

To make red meat part of a heart-healthy diet, Buheis recommends:

• Choosing leaner cuts of meat: sirloin, flank steak or 90% lean ground beef.
• Limiting portion sizes to about three to four ounces per serving.
• Reducing consumption of processed meats.
• Pairing meat with vegetables, fruits and whole grains.
• Using healthier cooking methods such as grilling, baking or roasting.
• Avoiding excessive charring and cut off the charred pieces.

Use the plate method to portion meals: one quarter protein, one quarter carbohydrates and half non-starchy vegetables. Fill the plate with grilled vegetables like zucchini, bell peppers, mushrooms, onions or asparagus. Whole grains, fresh fruit and salads also help create a more balanced meal.

“The goal is not perfection,” Buheis said. “It is finding sustainable habits that support long-term cardiovascular health while still being able to enjoy meals with family and friends.”

The food you consume is only one part of maintaining a healthy heart. Other important habits include:

• Staying physically active.
• Getting adequate sleep.
• Managing stress.
• Avoiding tobacco products.
• Monitoring blood pressure and cholesterol.
• Keeping up with preventative healthcare visits.

There is room in a heart-healthy lifestyle for the occasional red meat dish. Focus on balance: Choose leaner protein when possible, watch portion sizes, load up on veggies and enjoy your favorite grilled foods in moderation.

Learn more about services at Baylor Medicine at Vintage Park.

By Chandler Williams, senior communications associate in the Department of Medicine