Latino Diet Items Can Be Modified to Reduce Their Cholesterol Content

When Carol Franco learned she had high blood cholesterol, it came as “good news.”

At 39, Franco had been afraid that she was developing diabetes. “Every other member of my family has the disease, so I was relieved when my doctor told me that I only had a cholesterol problem,” Franco said. Diabetes afflicts 14% of the Hispanic community but only 5% of the general population, according to the American Diabetes Assn.

And although Franco’s blood cholesterol is 270 milligrams per deciliter, which places her in the high-risk category for heart disease, she is optimistic. “If I watch my diet, I can lower my cholesterol,” she said. “Diabetes would have been more difficult to control.”

Three weeks ago Franco began modifying her menus to bring her cholesterol level closer to the desirable 200 milligrams per deciliter. She replaced many traditional Latino foods--enchiladas, sweetbreads, quesadillas and avocados--with whole grains, poultry and fish, and is seeing positive results. “Of course, I miss real Mexican dishes, some of my favorites,” Franco said, “but I feel much healthier.” And she is even able to treat herself to a bit of her favorite candy.

The number of health-conscious Latinos like Franco appears to be growing, and a new program operated by the UC San Diego Cancer Center hopes to attract even more. Comida Da Vida (Food Gives Life) aims to teach Latino women how to improve their health by adjusting meal-planning and shopping habits.

Unlike other community nutrition plans, Comida Da Vida has been developed with cultural differences in mind, according to registered dietitian Joan Rupp, coordinator of epidemiology, prevention and control at the San Diego center. Written by Latino dietitians for Latino consumers, the program hopes to improve the ethnic group’s food buying habits through a series of cooking demonstrations, brochures and recipes available at supermarkets in the San Diego area. And by changing long-held Latino ideas about what tastes good and what is healthy, the program could eventually decrease the number of Latino deaths due to chronic illness.

“Most nutrition information (available in this country) is written in English and is designed with Middle America in mind,” Rupp said. “The few materials available in Spanish are usually direct translations from English and don’t take cultural differences into account. Consequently, few of our health messages are reaching non-English-speaking populations.

“Even the accepted terminology sometimes works against us. For example, whole milk in Spanish is leche entera, “ Rupp explained. “Therefore, low-fat milk is viewed as missing something, or inferior, by many Hispanics.”

Comida Da Vida emphasizes low-fat, high-fiber foods: lean beef, low-fat milk and cheese, apples, bananas, broccoli and cabbage. Tomatoes and red peppers, excellent sources of Vitamin C and major ingredients in Mexican cuisine, are highlighted.

Following are a few of the program’s serving suggestions and lower-fat Latino recipes:

Salsa can serve as a side salad if tomatoes, onions and peppers are cut into larger, bite-size pieces and are presented on a lettuce leaf and garnished with a wedge of lime and fresh cilantro. And in place of deep-fried chips with dip, the program recommends an appetizer of jicama and other vegetables served with salsa.

Avocados can fit into a lower-fat diet, despite their high fat content. Moderation is the key: an average avocado contains about 300 calories and 30 grams of fat. However, more than half the fat is monounsaturated, the type recommended by health experts.

Corn tortillas are preferred over flour, which have slightly more fat. When buying flour tortillas, Comida Da Vida recommends those made with whole-wheat flour and vegetable oil instead of lard, a highly saturated fat. To reduce calories and fat, steam, do not fry, tortillas for soft tacos and enchiladas.

Meat is a vital part of any diet, even a low-fat one. Leaner cuts, which are often tougher than fat-marbled meats, can be tenderized by marinating them in lemon juice, herbs and spices. Broiling the meat instead of frying will allow fat to drip off. The program also suggests ways to slice lean meats into cuts familiar to Latinos, such as those used for carne asada and bistek.

Although lard contributes its own distinct flavor to Mexican dishes, it is highly saturated and should be avoided. A very small amount of vegetable oil can be used to fry fideo. And refried beans may be mashed with milk to provide texture and a creamier taste.

Cheese is another high-fat ingredient popular in Mexican cuisine. Rather than eliminating it entirely, select queso fresco , a soft crumbly variety, and substitute low-fat Cheddar and Jack for regular cheeses.

“Hispanics drink a lot of liquadas (a traditional fruit drink) in Mexico,” Rupp said, “but in this country they tend to drink a lot of soda.” As an alternative to soft drinks, she suggests a combination of frozen orange juice concentrate--or other fruits such as mangoes, strawberries, blackberries, papaya or raspberries--a banana, ice cubes and low-fat milk. When blended until frothy, the drink is a refreshing way to increase daily intake of fruit and calcium, both of which are poorly represented in many Latino diets.

MEXICAN PIZZA

1 (1-pound) loaf frozen bread dough, white or wheat

1 tablespoon oil

1/2 medium onion, chopped

1/2 pound lean ground beef or turkey

2 tablespoons packaged taco seasoning mix

1/4 cup cornmeal

2 cups shredded low-fat Cheddar cheese

2 cups shredded low-fat Jack cheese

1 (8 3/4-ounce) can kidney beans, drained or 1 cup canned chili beans, drained

2 tablespoons diced green chiles or jalapenos

1 (2 1/4-ounce) can sliced black olives, drained

1 green pepper, sliced

Let frozen bread dough thaw according to package directions until pliable. Set aside.

Combine oil and onion in medium bowl. Microwave on HIGH 2 minutes. Crumble beef in bowl with onions and stir. Microwave on HIGH 4 to 5 minutes stirring to crumble meat, every 2 minutes. Drain off fat. Add taco seasoning and mix well. Set aside.

Lightly grease 12-inch round pizza pan and sprinkle with cornmeal. Shake off excess.

On lightly floured work surface, roll dough out to fit pan. If dough shrinks back after rolling, let dough rest few minutes, and roll again. Place rolled dough in pan, pressing to sides. Bake at 400 degrees 15 minutes. Remove from oven.

Sprinkle 1 cup Cheddar and Jack cheeses over crust. Top with meat, beans and chiles. Sprinkle with remaining cheese, then top with olives and green pepper. Reduce heat to 375 degrees and bake 20 minutes or until cheese is bubbling and crust edges are brown. Makes 6 servings.

STRAWBERRY SAUCE

1 envelope unflavored gelatin

1/2 cup strawberry nectar juice

1/4 cup boiling water

2 cups 1% (extra light) milk

1/2 cup strawberries

Sprinkle gelatin over 1/4 nectar in medium-sized glass bowl. Let stand few minutes to soften. Add boiling water and stir until completely dissolved. Add 1 cup milk and refrigerate 30 minutes or until jelled. Place mixture in blender and add remaining 1 cup milk, 1/4 cup nectar and strawberries. Blend until smooth. Let stand few minutes to thicken. Pour or spoon sauce over fresh fruit or refrigerate 1 hour and serve as pudding. Makes 3 1/2 cups.

TURKEY PAPAYA SALAD

2 papayas, cut in half, seeds removed

2 cups cooked turkey breast cubes

1/4 cup oil

1 tablespoon tarragon vinegar

1 teaspoon lime juice

1 tablespoon sugar

1 teaspoon instant minced onion

1/4 teaspoon salt

1/4 teaspoon dry mustard

1/8 teaspoon paprika

Strawberries, grape clusters or kiwi slices

Carefully remove papaya from shells with spoon. Reserve shells. Cut papaya into 1/4-inch cubes.

Combine papaya and turkey in medium bowl and set aside.

Combine oil, vinegar, juice, sugar, onion, salt, mustard and paprika in blender and blend until smooth. Add 1 teaspoon washed papaya seeds and process until seeds are coarsely ground. Fold dressing into turkey mixture.

To serve, spoon turkey salad into reserved papaya shells. Garnish with strawberries, grape clusters or kiwi slices. Makes 4 servings.

TORTILLA SOUP (UCSD Diabetes Cookbook)

3 (6-inch) corn tortillas, cut into 1/2-inch strips

2 tomatoes

1/2 small onion, chopped

1 clove garlic, minced

1/2 green pepper, chopped

2 cups chicken stock

1 tablespoon chopped fresh cilantro leaves

1/4 cup shredded low-fat Jack cheese

Bake tortilla strips at 325 degrees 5 to 7 minutes or until crisp. Set aside.

Puree tomatoes, onion, garlic and pepper in blender. Bring stock to boil, then stir in tomato puree. Simmer over low heat 10 minutes. Skim off foam, if needed. Stir in half tortilla strips. Garnish with remaining tortilla strips and cheese just before serving. Makes 6 servings.

Note: Flavor of soup is mild. May serve hot sauce on side.