Mexican food is often thought to be unhealthy – or not heart healthy – but that can be far from true – fresh vegetables, zesty flavors can spice up your meals.
When creating Mexican recipes, Julia Zumpano RD, LD, Preventive Cardiology provides these tips:
Focus on foods:
- High in fiber – beans , corn , veggies and whole grains. Beans can be used whole or pureed rather than fried to add more heart healthy appeal.
- Rich in vegetables. tomatoes, peppers , onions and other vitamin rich veggies
- Choose recipes with skinless poultry , fish or shellfish , and lean pork loin or tenderloin rather than beef.
- Make your own salsa – focus on fresh vegetables and herbs, rather than salt for flavor.
- Avoid fried foods such as tortilla chips, chimichangas, or nachos. Bake chips instead or choose corn tortillas or whole grain tortillas as your shell. Prepare with low fat cooking spray. Check labels for fiber content.
- Limit cheese by using half of what the recipe calls for. Use a low fat, reduced fat or part skim cheese. Better yet, omit the cheese completely and add some fresh avocado or guacamole for taste.
Have fun experimenting. Summer is almost here – and will provide you with many delicious fresh vegetables to try with a Mexican flair!
Here is a dish that is high in fiber and lean protein and low in sodium.
Do you have any heart healthy mexican cooking tips you would like to share?
