Tips for Heart-Healthy Hispanic Cooking

Hispanic food is is delicious and varied. However, some ingredients used in Hispanic cooking, like meats with high fat content, can be unhealthy when eaten in large quantities. The good news is that there are some changes that can be made to Hispanic recipes that will result in healthier dishes that taste just as great as their high-fat counterparts.

Send in a Substitute

Dishes like tacos, tostadas and empanadas that are often prepared with beef can be made with lower fat meat or poultry. Sauces and spices like peppers add such bold flavor to these dishes that the fat is not missed. Ground beef that is 98 percent lean, shredded chicken breast and ground turkey breast meat are all suitable substitutes for higher fat ground beef. Low-fat sour cream can replace regular sour cream. Top dishes with reduced-fat cheese instead of the higher fat version. Rather than using regular refried beans, use the fat-free version for healthier burritos and similar foods.

Reduce the Salt

Cut the salt in Hispanic recipes by using herbs and spices. Current dietary guidelines recommend that people with high blood pressure consume no more than 1500 mg of sodium per day, and healthy people should consume no more than 2300 mg per day. Herbs like cilantro, hot chili peppers and onions provide bold flavor, lessen the desire for added salt and reduce sodium intake.

Choose Healthier Oils

Choose oils that remain liquid at room temperature. These include canola, olive oil and vegetable oil. Avoid artery clogging saturated fats like butter, lard, beef fat and pork fat. Trans fat is another type of fat that should be avoided. Trans fat is produced when food processors add hydrogen atoms or "hydrogenate" healthy oils to make them behave like saturated fat in food products. Many processed foods found in the freezer aisle of the grocery store, cookies and packaged snacks contain trans fat. Margarine and shortening are trans fats. Trans fat can clog the arteries and raise LDL, or bad, cholesterol.

Reduce Portion Sizes

Any food can be enjoyed in moderation. By cutting portion sizes, it is possible to consume favorite foods while lowering cholesterol, fat and salt. When cooking meat, cut it into smaller pieces. According to the 2010 Dietary Guidelines, a serving of meat is 3 oz. This is about the size of a deck of cards. A serving of cooked vegetables or beans is 1/2 cup. These measures are much less than many people put on their plates, because "helpings" or large unmeasured portions, are often confused with servings. Eating half of the usual portion automatically cuts calories and fat in half.