Latin Dishes Can Be Heart-Healthy and Still Keep Authentic Flavors

November 20, 2025

Latin American and Caribbean cuisine is celebrated for its bold flavors and comforting dishes. However, many traditional recipes can be high in sodium, saturated fats, and calories—factors that increase the risk of heart disease. The good news? You can enjoy authentic flavors while supporting your heart health by making a few smart changes.

According to the American Heart Association, diets rich in whole grains, fruits, vegetables, lean proteins and healthy fats, such as those found in Mediterranean and traditional Latin cuisines, are linked to better cardiovascular health.

Here are 10 ways to level up your Latin cooking without sacrificing flavor.

Key Takeaways: Latin Cooking

Cooking at home gives you control over ingredients and portions.
Swap salt for herbs and spices to reduce sodium without losing flavor.
Avoid frying—bake or air fry for healthier results.
Focus on traditional staples like beans, vegetables, and lean proteins for a heart-healthy diet.

1. Cook At Home To Control Ingredients

Preparing meals at home gives you control over salt, oil and portion sizes. Cooking at home allows you to control the ingredients and the amount of salt and oils you use.

2. Cut Back On Restaurant Portions

Restaurant meals often include oversized portions and extra starches—chips, rice, beans, and tortillas all on one plate.

3. Stick To Traditional Roots

Authentic Latin dishes often feature wholesome, plant-based ingredients. In Nicoya, Costa Rica—a “blue zone” known for longevity—meals are rich in beans, legumes, avocado, colorful vegetables, and lean proteins like fish and chicken. These staples are common across Latin America and form the foundation of a heart-healthy diet.

4. Swap Salt For Herbs And Spices

Excess sodium can raise blood pressure and harm kidney health. Replace salt with flavorful herbs and spices like garlic, onion, cilantro and oregano. These seasonings add depth without the health risks.

5. Avoid Frying—Try Baking Or Air Frying

Frying foods in oil or lard adds saturated fat, which can raise cholesterol and increase heart disease risk. Instead, bake or air fry your favorites. For example, tostadas can be crisped in the oven instead of being submerged in oil.

6. Choose Heart-Healthy Oils

If you need to use oil, opt for olive, avocado or canola oil. These contain healthier fats compared to lard or shortening. But remember—portion control matters. A serving of oil is just two tablespoons, so measure carefully.

7. Make Smart Choices With Arepas And Pupusas

Arepas and pupusas (corn-based patties popular in Venezuela, Colombia and El Salvador) can be nutritious when prepared thoughtfully. Bake instead of fry, and fill them with lean proteins and vegetables. A reina pepiada arepa with chicken breast, avocado, tomato, and cilantro is a great example of a balanced option.

8. Embrace Healthy Fats In Moderation

Avocados and certain oils provide monounsaturated fats, which are better for your heart than saturated fats. Research even shows that diets higher in healthy fats, like the Mediterranean diet, can reduce cardiovascular risk. Still, quality and quantity matter. Don’t go overboard.

9. Lighten Up Tacos

Tacos don’t have to be loaded with cheese and sour cream. Use lean meats or plant-based fillings, and pile on fresh veggies. Beans, grilled chicken and fish are excellent choices that keep flavor high and saturated fat low.

10. Flavor With Sofrito Instead Of Salt

Puerto Rican sofrito—a blend of garlic, onions, peppers, tomatoes and herbs—is a flavorful, fiber-rich alternative to salt. Use it in soups, stews, beans, and rice for a healthy, economical way to boost taste without sodium.