Barbecue season has officially arrived but a recent study suggests that women who want to reduce their risk for breast cancer should switch out that juicy steak or beef burger for salmon, chicken or a veggie patty. Eating too much red meat is also associated with an increased risk for developing heart disease, Alzheimer’s disease, stroke, type 2 diabetes, high cholesterol and colorectal cancer among both men and women.
Nitrates found in processed meats and cooking meat at high temperatures is linked with an increased incidence of cancer. According to research published in the British Medical Journal, a large study of 88,803 premenopausal women who were followed over a period of 20 years found that a higher intake of red meat was associated with an increased risk of breast cancer overall.
By frequently substituting red meat with other protein sources like poultry, legumes, eggs, nuts or fish, women can reduce their risk for breast cancer and other serious health problems in older age. Time after time a Mediterranean-style diet comes out on top as the healthiest; it features whole grains, lean protein, fresh fruits and vegetables, nuts, beans and olive oil.
Not sure where to start? Grilled portobello mushrooms can be used to replace beef in burgers or try chicken skewers and grilled asparagus. Salmon fillets also come out beautifully on the barbecue. Here are some more ideas from Cooking Light to get you started!
While we move into this next phase of COVID-19, spending more time outdoors gardening, dog walking or perhaps visiting at a safe distance will be a welcome change from puzzles and Zoom meetings. Why not give the bread making a rest and experiment with what you can cook on the grill. Veggies, fruits, poultry and fish all make for healthy and delicious dining that requires fewer dishes to clean up later!