How to Enjoy Mexican Food on a Cholesterol‐Lowering Diet

Co-authored by Patricia Somers, RD, PhD

Last Updated: October 11, 2021 References

Mexican food doesn’t have to be cut from your diet if you have high cholesterol. While many dishes are loaded with cheese, sour cream, and fried ingredients, there are many dishes you can make that are low in cholesterol. To eat Mexican on a low-cholesterol diet, limit the cheese and sour cream, choose lean meats and whole beans, add in fresh vegetables, and go for corn tortillas.

Method 1

Method 1 of 3:

Choosing Healthy Ingredients

1
Choose healthy tortilla chips. You don’t have get rid of tortilla chips completely on a low cholesterol diet. Choose healthy multigrain chips or natural chips with few ingredients. Look for chips that only contain corn, oil, and salt. Many tortilla chips have no cholesterol, so read the label.
- Corn does not contain cholesterol, so any cholesterol in a chip comes from the fat used to fry the chip (often lard). Check the ingredients to find out what the chip was fried in — avocado oil, canola oil, flaxseed oil, olive oil, peanut oil are all oils that can actually help lower your cholesterol.
- Instead of eating tortilla chips with cheese sauces, try fresh salsa, pico, or guacamole.
2
Limit the amount of cheese. Many Mexican dishes contain high amounts of cheese, which can be full of cholesterol. When making Mexican food at home, leave out the cheese completely. Instead, top with fresh veggies.^{[1]
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- If you need some cheese, sprinkle a small amount of reduced-fat cheese on top of the dish.
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3
Choose low-cholesterol toppings. Cheese and full-fat sour cream are not the only toppings for a Mexican dish. So many fresh, cholesterol-free ingredients can be added to the top of tacos, fajitas, and taco salads. Try salsa, pico de gallo, cilantro, tomatoes, and jalapeños.^{[2]
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- Think outside of the box and add any veggie you like. Try black olives, cucumbers, carrots, bell peppers, onions, broccoli, spinach, roasted eggplant, roasted zucchini and squash, or anything else you enjoy.
4
Eat beans. Beans without any added fat can be a tasty and a great addition to a Mexican dish. Cook dried black or pinto beans and add them to salads, tacos, or burritos. Beans can be a healthy source of fiber and protein. Beans can also help lower your cholesterol.^{[3]
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- Try making healthy refried beans by mashing beans and adding seasoning. Just make sure you skip the oils.
5
Use spicy elements. To add flavor to your Mexican food, experiment with spices. Mexican food is known for its spices and rich flavors. Try jalapeños or habanero peppers if you like spicy foods. Try other spices, like cumin, chili powder, coriander, or garlic.^{[4]
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- Other spices common to Mexican dishes include oregano, cloves, cinnamon, and allspice.
6
Replace sour cream with guacamole. If just salsa isn’t enough for you, try getting your creamy texture and taste from guacamole instead of sour cream. Guacamole contains avocado, tomatoes, and spices, which can add a boost of flavor to your dish without added cholesterol.^{[5]
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- Try slicing up some avocado and put it into all of your dishes.
7
Choose corn tortillas. Corn tortillas are much healthier than flour tortillas. Corn tortillas generally have lower fat and cholesterol contents, along with fewer added ingredients. Flour tortillas generally have more calories and fat, and they contain many more ingredients.^{[6]
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- Read the labels. Many flour tortillas have long lists of ingredients, which include hydrogenated oils, sugar, and other additives. Corn tortillas have fewer ingredients, with some having only corn and water.
- You may also try whole wheat tortillas, but make sure to read the labels. While spinach, whole grain, tomato, or whole wheat tortillas may appear healthy, they may be full of hydrogenated oils and unhealthy additives.
- Hard or soft shells don't matter as long as you read the ingredients to make sure you get shells with minimal and healthy ingredients.
- Consider making your own homemade tortillas. This way you can control what you put into them.

Method 2

Method 2 of 3:

Cooking Cholesterol-Friendly Mexican Dishes

1
Make chicken or shrimp fajitas. Fajitas can be a tasty and healthy Mexican dish. Make sure that you use grilled chicken or shrimp instead of beef to help lower the cholesterol content. Fajitas don’t come with cheese, so the dish is fairly low in cholesterol.^{[7]
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- Add onions, green peppers, lettuce, and tomatoes as cholesterol-friendly toppings.
- Make sure to put them on corn tortillas instead of flour tortillas. They are healthier. Flour tortillas often contain hidden unhealthy ingredients, such as hydrogenated oils.
2
Eat chicken or fish tacos with corn tortillas. Tacos can healthy if made the correct way. Filling them with grilled chicken or fish or sauteed shrimp is healthier than hamburger meat or steak. Skip the sour cream and cheese. Instead, add roasted vegetables, black olives, tomatoes, or any other fresh vegetable. Top with salsa or cilantro.^{[8]
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- Choose a corn tortilla instead of flour. Make sure the corn tortillas you get are natural with minimal ingredients, like corn and salt, instead of a bunch of unhealthy additives. Flour tortillas are also not a healthy option.
3
Prepare a Mexican salad. Taco or fajita salads can be a tasty way to enjoy Mexican food on a low-cholesterol diet. Skip the unhealthy flour salad shell. Instead, use spinach or lettuce as the base. Add some Spanish rice or plain black beans to that, along with grilled meat and fresh toppings.^{[9]
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- Sprinkle a small amount of reduced-fat cheese on top if you want it. You may also add a small amount of low-fat sour cream.
4
Make a burrito. Burritos can be enjoyed even if you are on a low-cholesterol diet. Fill it with grilled meat, like chicken, shrimp, or fish. Add fresh, whole black beans, corn, brown rice, veggies, and salsa. Skip the cheese and sour cream.^{[10]
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- Wrap the burrito in a natural, whole grain tortilla. Read the label to check for unnecessary added unhealthy ingredients, like hydrogenated oils.
- Try replacing sour cream with plain, low-fat yogurt for that creamy texture.

Method 3

Method 3 of 3:

Choosing Healthy Dishes When Eating Out

1
Skip the chips. When you are at a Mexican restaurant, don’t eat the tortilla chips. The ones you get in restaurants are fried in lard, which is not good for a low cholesterol diet. Even eating a few can be bad for your diet.^{[11]
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- Ask your server not to bring them to the table so you won’t be tempted.
2
Avoid dishes with cheese. When eating out, stay away from dishes that contain large amounts of cheese. Don’t get a quesadilla or a cheese enchilada, which contain a lot of cheese. If you are ordering a dish that contains cheese, like a taco or burrito, ask for no cheese or for the cheese to be placed on the side.^{[12]
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- Avoid dishes in heavy cheese sauces. Instead, go for dishes with no sauce or a tomato sauce.
- Skip the queso dip. Eat salsa or guacamole instead.
3
Beware of salads. When you eat out, be careful of ordering a salad. People often think that salads are always healthy because they are salads. Many salads you find in restaurants are full of unhealthy ingredients, like fried shells, fried meats, cheese and cheese sauces, and sour cream.^{[13]
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- Read the ingredients of the salads very carefully. Ask for grilled meat instead of friend, and ask for no sour cream or cheese if possible. Don’t eat the tortilla, or as for it to be left out completely.
4
Ask for no refried beans. When order a platter, ask that they do not add refried beans. Refried beans are cooked with lard, which is not good for a low cholesterol diet. Instead, ask for Spanish rice, whole beans, or skip the sides completely.^{[14]
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- You may also want to ask for a bed of lettuce in place of rice or beans.
5
Go for grilled meats. As you look at the menu, browse for dishes that have grilled meat options. Many dishes have fried meats or meats cooked in oil or lard, which may have a lot of cholesterol. Instead, choose dishes that contain grilled meats for a healthier and tasty option.^{[15]
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- For example, grilled shrimp and grilled chicken are common options on Mexican menus. You may also be able to find grilled fish.