11 ways to lower cancer risk while grilling

Some people may be reconsidering plans to grill hot dogs and steak based on a new report supporting the link between red and processed meats, and increased colorectal cancer risk. But, experts at The University of Texas MD Anderson Cancer Center say that small changes to what — and how — you grill can keep cancer off the menu.

• Skip processed meats like bacon, ham, pastrami, salami, sausage, hot dogs and pepperoni
• Eating too much red meat like pork, lamb and beef (including hamburgers) can raise a person’s cancer risk. Try grilling skinless chicken breasts and fish instead.
• Charring, burning or grilling meat, poultry and fish over high temperatures causes heterocyclic amines (HCAs) to form. These HCAs can damage a person’s genes, raising the risk for stomach and colorectal cancers.
•  Fish contains less fat and cooks faster than meat and poultry.
• Lightly oil the grill; this keeps charred materials from sticking to your food. 
• Cook meat, poultry or fish in the microwave or oven for two to five minutes, then finish them on the grill. Less grill time means less exposure to cancer-causing chemicals.
• For a charcoal grill, spread the coals thinly or prop the grill rack on bricks. This reduces the heat by increasing the distance between your food and the coals. And, use barbecue briquettes and hardwood products, such as hickory and maple. They burn at lower temperatures than softwood (pine) chips.
• Cleaning the grill after each use prevents harmful chemicals from building up and transferring to your food.
•  Marinating meat in vinegar, lemon juice and herbs such as mint, rosemary, tarragon or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.
• Cancer-causing polycyclic aromatic hydrocarbons (PAHs) form in the smoke when fat from meat, poultry or fish drips onto the heat source. That PAH-filled smoke then coats your food. Curb exposure to PAHs by trimming fat from meat before grilling. Or, choose cuts labeled “lean.”
• No barbecue should be a meat-only affair. Grilling fruits and veggies is a great way to load up on vitamins and nutrients that help your body fight off diseases like cancer.