Summer’s biggest celebration, the Fourth of July holiday is right around the corner. Friends and family can soon enjoy the smell of sizzling burgers, the sound of laughter across the neighborhood and the anticipation of spectacular fireworks lighting up the night sky. Now, imagine savoring every food moment without worrying about your blood pressure (BP). By swapping high sodium foods with potassium-rich choices, a Fourth of July BBQ can be fun and delicious—without sacrificing your health goals.

Try a DASH-Inspired BBQ Menu

The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, whole grains and lean proteins while limiting salt and saturated fat. Research from the Mayo Clinic shows this diet can reduce systolic BP by 5-11 mmHg in people with hypertension, sometimes within just a couple of weeks.

The American Heart Association (AHA) recommends these foods that can help incorporate the DASH diet into your BBQ:

• Grill potassium-rich produce like zucchini, peppers, mushrooms, tomatoes or even fruit like peaches and pineapple.
• Use whole-grain buns or skip the bun altogether and wrap your burger in romaine or collard greens.
• Serve bean salads or hummus as sides or appetizers.
• Pick lean proteins like grilled chicken breasts, salmon, shrimp or plant-based burgers. If you prefer red meat, select lean cuts and trim visible fat.

Boost Potassium Intake

Potassium naturally helps neutralize the blood pressure-raising effect of sodium in the diet. The Mayo Clinic recommends 3,500–5,000 mg of potassium per day to help lower systolic BP (the force of your blood when your heart contracts) by approximately 4–5 mm Hg in adults. Individuals with hypertension saw about a 6–7 mm Hg further drop in systolic pressure when increasing potassium intake to these recommended levels. Health Direct recommends DASH-diet foods as well as other delicious foods listed on their web site.

Lower Sodium Consumption

Summer BBQ fare like salty marinades and barbecue sauces, seasoned chips, deli salads and processed meats tend to have high amounts of sodium. Excess salt in the diet causes the body to retain water and increases blood volume, thereby raising blood pressure. If you have hypertension, the AHA recommends staying below 1,500 mg/day. Even a reduction of 1,000 mg/day can lower systolic BP by approximately 5–6 mm Hg.

The Cleveland Clinic recommends these strategies to lower sodium without losing the flavor in your food:

• Make your own spice rubs with garlic powder, smoked paprika, thyme, chili flakes, lemon zest and black pepper.
• Marinate meats with citrus, vinegar, herbs and olive oil instead of salty brines or bottled marinades.
• Rinse canned beans or veggies to reduce excess sodium by up to 40%.
• Offer salt-free sides like fruit salad, grilled veggies or no-mayo slaw with vinegar and herbs.

Grill Meats at Lower Temperatures

We all love that smoky grill flavor—but did you know that heavy charring might not be the best for your heart? Research presented at a 2018 AHA conference found that people who grilled meat at high temperatures had a 15% higher risk of high blood pressure than people who preferred rarer meats. This is due to higher levels of heterocyclic aromatic amines (HAAs), which are chemicals formed when meat protein is charred or exposed to high temperatures.

The Dana-Farber Cancer Institute recommends these grilling techniques to help you preserve the fun, smoky flavors while protecting your health:

• Cook over moderate heat and avoid heavy charring by using medium settings and flipping frequently.
• Trim visible fat before grilling to reduce flare-ups and smoke.
• Marinate with vinegar or lemon. Their acidity helps reduce HAA levels.

Stay Hydrated

Spending time in the sun and heat can dehydrate you quickly, especially when you’re having fun. According to the Keyley-Seybold Clinic, when you're dehydrated, your blood volume drops—making your heart work harder and potentially causing unpredictable blood pressure changes.

Make hydration fun and flavorful. Infuse water with cucumber, berries and mint for natural flavor. Try unsweetened hibiscus iced tea—an article in BPinControl suggests it may help lower blood pressure thanks to its antioxidant compounds resulting in better blood flow.

Eating at a summer BBQ doesn’t have to mean putting your health on hold. With a few thoughtful choices, like opting for potassium-rich foods, watching the salt and cooking meats with less heat, you can enjoy a delicious meal while staying mindful of your blood pressure. Happy grilling and happy Fourth of July!

References

• Mayo Clinic - 10 ways to control high blood pressure without medication
• American Heart Association - 10 Tips for Healthy Grilling
• Health Direct - Foods high in potassium
• American Heart Association - Shaking the Salt Habit to Lower High Blood Pressure
• Cleveland Clinic - How To Add Flavor to Your Food Without Salt
• Consumer Reports - The Best Way to Cut Back on Sodium
• American Heart Association - Grilling and other high-temperature cooking may raise risk of high blood pressure
• Dana-Farber Cancer Institute - How to Grill Safely in the Summer
• Kelsey-Seybold Clinic - Did You Know There's a Connection Between Blood Pressure and Dehydration?
• BPinControl - Hibiscus for blood pressure