5 Heart-Healthy Eating Habits
It’s easy to cook heart-healthy Latin American meals while keeping authentic flavors. Many Latin dishes include ingredients including whole grains, legumes, fruits and vegetables that are great for heart (and brain!) health.
Here are some tips on heart-healthy eating, inspired by traditional flavors.
- Embrace Whole Grains
Whole grains such as quinoa, brown rice and corn (yes, corn is a whole grain!) are staples in Latin American diets. Whole grains provide fiber that helps lower cholesterol levels. They also help keep your energy up throughout the day. Try our delicious Chipotle Chicken Bowls with Cilantro-Lime Quinoa.
- Add More Legumes
Beans, lentils, chickpeas and other legumes are packed with protein and fiber. They also are low in fat. These little powerhouses improve heart health by helping to control blood sugar and cholesterol. They’re a versatile ingredient in many Latin dishes. Enjoy our Black Beans and Rice.
- Choose Healthy Fats
Unsaturated fats, including polyunsaturated and monounsaturated fats, may help improve your blood cholesterol when used in place of other fats. Cook with healthy cooking oils such as olive, corn, canola, as opposed to tropical oils (coconut or palm oil oil), lard or butter that are high in saturated fats. Unsaturated fats are in fish such as salmon and herring, and in plant-based foods such as olives and avocados. Avocados, for example, are a rich source of monounsaturated fats, which lower bad cholesterol levels. How about Chicken and Black Bean Tostadas with Avocado Cream for dinner tonight?
- Eat a Rainbow
From bright orange mangoes to cool green avocados, Latin American cuisine is highlights a rainbow of healthful fruits and vegetables. Fresh produce is packed with vitamins, minerals, and antioxidants that support heart health and reduce inflammation. Give our Baked Flautas with Mango Salsa a try!
- Spice Things Up
Using herbs such as cilantro, oregano or garlic isn’t just about taste. Herbs and spices, whether it is fresh or dried, such as chili powder and cumin, support good heart health, including being a great substitute for salt. Enjoy our Huevos Rancheros.
You can find more delicious recipes that are good for you at recipes.heart.org.
