Enjoying Your Cultural Foods Without Compromise

Heart disease affects many Americans. Although Latinxs have lower mortality rates from heart disease than other racial or ethnic groups, per the Centers for Disease Control and Prevention (CDC), it’s still one of the main health issues in our community.

Making simple dietary changes, which may already be a part of our cultural diet, can help prevent or manage heart health issues like high cholesterol. According to the American Heart Association, a few key guidelines exist for a heart-healthy diet. We’re sharing the nutrition tips below from a culturally affirming lens. 

Eat Plenty of Fruits and Veggies

According to the US Department of Agriculture (USDA), vegetables and fruits often contain important nutrients like fiber, potassium, vitamin A, vitamin C, and folate. 

Eating a diet high in fruits and veggies may also lower your risk of developing heart disease, according to the USDA. So, it’s no surprise that the AHA suggests eating various fruits and veggies.

That doesn’t just have to be broccoli or kale. Our cultural dishes feature a variety of veggies, such as peppers, onions, tomatoes, tomatillos, carrots, cucumbers, jicama, nopales, and squash.

We enjoy fruits in batidas and fresh jugos or cut up and topped with limón and tajín. All of this counts towards your overall fruit and veggie intake. 

Prioritize Whole Grains

As with fruits and veggies, incorporating whole grains as a part of an overall nutritious diet may also lower your risk of developing heart disease, per the USDA. They recommend making at least half of your grains whole grains. 

Whole grains tend to be higher in fiber, B vitamins, iron, magnesium, and selenium than refined grains.

What counts as a whole grain? Some examples you may already eat and love are oats, corn, and whole wheat bread. Yes, corn tortillas are whole grains as long as they are made with whole corn flour (a.k.a. masa harina).

Focus on Lean Proteins

Lean proteins contain less fat, including saturated fat. According to the AHA, eating too much saturated fat may raise cholesterol, which can raise the risk of heart disease. So, they recommend prioritizing plant proteins (hello, beans!), seafood, and lean meat and poultry. 

For a convenient, lean protein, try JENNIE-O® Lean Ground Turkey. It’s lower in saturated fat than lean ground beef, and you can easily add it to cultural dishes like enchiladas or picadillo. According to the USDA, a 4-ounce serving of 93% lean ground beef has 3.25 grams of saturated fat, while the same portion of JENNIE-O® Lean Ground Turkey has 2.5 grams of saturated fat. Little tweaks like this can lower the saturated fat of dishes you know and love!

Cook With Liquid Veggie Oils

Another staple of a heart-healthy diet, per the AHA, is liquid non-tropical vegetable oil like canola, corn, olive, soybean, and sunflower oil. These are lower in saturated fat than butter, ghee, lard, and fats from meat like beef or pork. Choosing these sources of fat may help promote normal cholesterol levels and lower other cardiovascular health risk factors.

Other sources of good fats we enjoy in our traditional dishes are avocado and pepitas. A large 2022 study in the Journal of the American Heart Association found that replacing half a serving of margarine, butter, egg, yogurt, cheese, or processed meats per day with the same amount of avocado was linked with a 16% to 22% lower risk of cardiovascular disease.

Caring for your heart doesn’t necessarily mean giving up your favorite foods. Choosing more fruits, veggies, whole grains, lean proteins, and healthy fats from our traditional staples may help promote cardiovascular wellness while staying true to our roots. This adaptability empowers us to make healthier choices without sacrificing our cultural identity.

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Disclaimer: Consult your medical provider before beginning any diet or exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.