Updated September 30, 2014.

Mexican cuisine is filled with a flavorful variety of foods. Although Mexican foods employ the use of veggies and grains, these foods also have a tendency to include animal meats such as ground beef and cheeses. Even though you’re on a cholesterol-lowering diet, Mexican food does not have to be off limits, especially if you follow some of these healthy tips that will help you to enjoy Mexican dishes that are cholesterol-friendly – and delicious.

Appetizers

The most common appetizer served in Mexican restaurants – and at home if you are serving a Mexican-themed dinner – is the chips and dip. It’s easy to go overboard on this appetizer – especially if you are hungry and the chips are flowing. Salsa, which contains mostly tomatoes, other vegetables, and spices, are generally low in fat and are safe to include if you are watching your cholesterol. However, other dips, such as queso dips, consist of cheese and could increase your cholesterol levels. Luckily, there are many healthy takes on dips to enjoy that will keep this appetizer healthy when added with some low-fat tortilla chips. Just make sure not to eat too much so that you do not get to enjoy the main course!

Homemade Salsa Recipes

Vegetarian Chili Cheese Dip

Salads

As with other cuisines, salads can also be a healthy addition to your Mexican-inspired meal – whether you are consuming it as an appetizer or for the meal itself. These salads can be prepared in many ways, including a variety of fresh vegetables and low-fat tortilla chips.

These salads may call for fatty ingredients, such as cheese, sour cream or ground beef. In this case, you can opt for low-fat alternatives of these foods, which are available in your local grocery. Additionally, you can use ground turkey or tofu as a leaner option for meat. Avocado, which is high in unsaturated fatty acids, is also an option to add if you are looking for a food with a fatty texture, but will not add a lot of saturated fat to your dish.

Ensalada Mexicana Fresca

Zesty Green Chile and Tomato Salad

Sides

There are many side dishes that can accompany you dish, ranging from a small side salad to more filling portions that could qualify as a meal in itself. Many Mexican-inspired side dishes are relatively healthy, and include rice, beans, salad, or cooked vegetables. Make sure that when sautéing your vegetables that you use an oil that is lower in saturated fat, such as vegetable oil. Additionally, make sure to include beans and whole grain rice in your dish – both of which are chock-full of fiber, which has been shown to slightly lower LDL cholesterol. With many of these dishes, you don’t need to pile on fatty cheese or sour cream, as the spices alone make these dishes truly delicious. However, low-fat versions of these foods can be used, if desired.

Mexican Rice and Beans

Vegetarian Tostadas with Feta Cheese

Small Side Salad

Main Course

Mexican cuisine is known for its versatility. In fact, you may need a

dictionary
to keep up with the different types of dishes. Many of the more common dishes involve the use of vegetables, meat and poultry, beans, spices, grains and dairy products, such as cheese or sour cream. Although many of these ingredients are low in fat, some can introduce extra saturated fat into your diet, which can raise your cholesterol levels.
Generally, vegetables, beans, rice, and tortilla products are low in saturated fat and cholesterol. Although many different types of beans are used in Mexican cuisine, they all provide a good source of fiber. To gain extra fiber in your meal, you can use whole grain tortilla products, which are widely available.

Cheese, creams, and animal products can add fat to your meal. As stated above, any dish labeled as having “queso” means that cheese has been added to the dish. Although you can use low-fat cheese or cream to substitute for full-fat products, you can also cut the amount of cheese or cream altogether. If a dish is made with meat, it will usually state “con carne” on the recipe. To reduce the amount of red meat used in these cases, you can substitute the meat for poultry, fish, beans or tofu. Additionally, you can use leaner cuts of red meat in your dish if necessary, removing any visible pieces of fat during the preparation process.

The following recipes are healthy, low-fat takes of some of the more popular Mexican dishes:

Vegetarian Vegetable Burrito with Fresh Zucchini

Low Fat Chicken Enchiladas

Low Fat Mexican Chicken Bake

Zucchini and Vegetable Tacos