Buzz
If you're watching your cholesterol levels, don't worry, you can still savor the taste of Mexican food without guilt. Despite the abundance of cheese, sour cream, and fried components in many dishes, there are plenty of options that are cholesterol-friendly. To enjoy Mexican cuisine while managing your cholesterol, opt for dishes with minimal cheese and sour cream, lean meats, and whole beans. Incorporate fresh vegetables and opt for corn tortillas whenever possible.
Steps
Opting for Healthier Ingredients
Choose wisely when it comes to tortilla chips. You don’t have to bid farewell to tortilla chips altogether when following a low-cholesterol diet. Look for healthier alternatives like multigrain chips or those made with natural ingredients and minimal processing. Opt for chips made with just corn, oil, and salt. Many tortilla chips are cholesterol-free, so check the label for confirmation.
- Since corn itself is devoid of cholesterol, any cholesterol content in the chip typically arises from the fat used in frying (often lard). Review the ingredients list to determine the type of oil used for frying—avocado oil, canola oil, flaxseed oil, olive oil, and peanut oil are all heart-healthy options that can contribute to lowering cholesterol.
- Instead of pairing tortilla chips with cheese-based sauces, opt for fresh salsa, pico de gallo, or guacamole.
Reduce cheese intake. Many Mexican recipes feature generous amounts of cheese, which can be high in cholesterol. When preparing Mexican cuisine at home, consider omitting cheese altogether. Instead, opt for fresh vegetable toppings.
- If cheese is a must, sprinkle a small portion of reduced-fat cheese on top.
Opt for low-cholesterol toppings. Cheese and full-fat sour cream aren't the only toppings available for Mexican dishes. There are plenty of fresh, cholesterol-free options to enhance tacos, fajitas, and taco salads. Experiment with salsa, pico de gallo, cilantro, tomatoes, and jalapeños.
- Get creative and include any veggies you prefer. Consider black olives, cucumbers, carrots, bell peppers, onions, broccoli, spinach, roasted eggplant, roasted zucchini and squash, or any other favorites.
Incorporate beans. Beans, when prepared without added fat, can be a flavorful and nutritious addition to Mexican dishes. Cook dried black or pinto beans and incorporate them into salads, tacos, or burritos. Beans are rich in fiber and protein and can contribute to lowering cholesterol levels.
- Try making healthy refried beans by mashing beans and seasoning them. Just be sure to skip the oils.
Experiment with spicy flavors.
To enhance the taste of your Mexican dishes, explore the world of spices. Mexican cuisine is renowned for its bold spices and flavors. Consider jalapeños or habanero peppers for a spicy kick. Additionally, experiment with spices such as cumin, chili powder, coriander, or garlic.
- Other common spices in Mexican cuisine include oregano, cloves, cinnamon, and allspice.
Swap sour cream for guacamole. If salsa alone doesn't suffice, consider replacing sour cream with guacamole for a creamy texture and flavor. Guacamole, made from avocado, tomatoes, and spices, can elevate the taste of your dish without the added cholesterol.
- Consider adding sliced avocado to all your dishes for an extra flavor boost.
Opt for corn tortillas. Corn tortillas offer a healthier alternative to flour tortillas. They typically have lower fat and cholesterol levels, as well as fewer added ingredients. In contrast, flour tortillas tend to be higher in calories and fat, and they contain more ingredients.
- Check the labels. Many flour tortillas contain extensive lists of ingredients, including hydrogenated oils, sugar, and other additives. Corn tortillas have simpler ingredient lists, with some containing only corn and water.
- Consider trying whole wheat tortillas, but be sure to check the labels. While options like spinach, whole grain, tomato, or whole wheat tortillas may seem healthy, they could contain unhealthy additives like hydrogenated oils.
- Whether you prefer hard or soft shells, prioritize minimal and healthy ingredients by carefully reading the labels.
- Explore making your own homemade tortillas for complete control over the ingredients.
Preparing Heart-Healthy Mexican Dishes
Opt for chicken or shrimp fajitas. Fajitas offer a flavorful and nutritious Mexican dish option. Opt for grilled chicken or shrimp over beef to reduce cholesterol intake. As fajitas typically don't include cheese, they're relatively low in cholesterol.
- Enhance your fajitas with cholesterol-friendly toppings such as onions, green peppers, lettuce, and tomatoes.
- Opt for corn tortillas instead of flour ones, as they are a healthier choice. Flour tortillas often contain undisclosed unhealthy ingredients like hydrogenated oils.
Enjoy chicken or fish tacos with corn tortillas. Tacos can be a nutritious option when prepared thoughtfully. Fill them with grilled chicken, fish, or sautéed shrimp instead of higher-cholesterol options like hamburger meat or steak. Skip the sour cream and cheese, and instead, add roasted vegetables, black olives, tomatoes, or other fresh veggies. Top with salsa or cilantro.
- Opt for corn tortillas over flour ones. Ensure the corn tortillas you choose are natural with minimal ingredients, such as corn and salt, rather than containing numerous unhealthy additives. Flour tortillas are not a preferable choice.
Create a Mexican-inspired salad. Taco or fajita salads offer a delicious way to enjoy Mexican cuisine while adhering to a low-cholesterol diet. Ditch the unhealthy flour salad shells and opt for a base of spinach or lettuce. Add Spanish rice or plain black beans, along with grilled meat and fresh toppings.
- If desired, sprinkle a small amount of reduced-fat cheese on top, or add a touch of low-fat sour cream.
Create a wholesome burrito. Burritos can still be a part of your low-cholesterol diet plan. Fill them with grilled protein options like chicken, shrimp, or fish. Incorporate fresh ingredients such as whole black beans, corn, brown rice, veggies, and salsa. Omit the cheese and sour cream.
- Wrap your burrito in a natural, whole grain tortilla. Check the label for unnecessary unhealthy additives like hydrogenated oils.
- For a creamy texture, try swapping sour cream with plain, low-fat yogurt.
Healthy Choices While Dining Out
Pass on the chips. At Mexican restaurants, resist the temptation of tortilla chips. Typically fried in lard, they aren't ideal for a low-cholesterol diet. Request your server not to bring them to your table to avoid temptation.
- Request your server not to bring them to the table to prevent temptation.
Avoid cheese-laden dishes. When dining out, steer clear of dishes overloaded with cheese. Opt out of choices like quesadillas or cheese enchiladas that contain excessive amounts of cheese. If ordering a dish with cheese, such as tacos or burritos, ask for no cheese or for it to be served on the side.
- Avoid dishes smothered in heavy cheese sauces. Instead, opt for options with no sauce or a tomato-based sauce.
- Skip the queso dip and opt for salsa or guacamole instead.
Exercise caution with salads. When dining out, approach salads with caution. Despite their reputation for being healthy, restaurant salads can often be laden with unhealthy ingredients like fried shells, fried meats, cheese, cheese sauces, and sour cream.
- Closely inspect the salad ingredients. Request grilled meats instead of fried and omit sour cream or cheese if possible. Skip the tortilla or ask for it to be excluded entirely.
Request no refried beans. When ordering a platter, specify that you prefer not to have refried beans included. Refried beans are typically cooked with lard, which isn't suitable for a low-cholesterol diet. Instead, opt for Spanish rice, whole beans, or simply skip the side dishes altogether.
- You might also consider substituting rice or beans with a bed of lettuce.
Opt for grilled meats. When perusing the menu, seek out dishes featuring grilled meat options. Many dishes offer fried or oil-cooked meats, which can be high in cholesterol. Instead, select dishes with grilled meats for a healthier and flavorful choice.
- Common options include grilled shrimp, grilled chicken, and possibly grilled fish.
