According to the CDC, heart disease or cardiovascular disease (CVD) is the leading cause of death of the entire population in the United States. It hits close to home as well, as it is the highest cause for death in the Latinx community!
The best way to avoid any negative implications to your heart health is through your daily diet. So, today we are going to set you up with some recipes that are not only scrumptious; these recipes can save your life in the long run.
Lettuce Wrap Tacos
Lettuce wrap tacos are a tasty alternative to regular tacos, which tend to have an excess amount of fat. Remember, the first heart-healthy diet is to avoid any fatty food.
- Cut one lettuce head in half.
- Gently remove the leaves.
- Choose the ones that have a bowl shape.
- Have the lean protein ready. We recommend ground turkey or mushrooms for the vegetarians.
- Wash your protein properly.
- Season it your way, but with natural spices. Never with salt.
- Here are some suggestions:
- Bay leaves
- Black pepper
- Chili powder
- Chinese five-spice
- Curry powder
- Garlic powder
- Ground ginger
- Italian seasoning
- Onion powder
- Red pepper flakes
- Preheat your saucepan on medium-high heat.
- Add simmering extra virgin olive oil to a saucepan.
- Place your seasoned protein in the saucepan.
- Cook, while frequently stirring, for no more than 16 minutes.
Once the protein is done, scoop it into a lettuce wrap. You may garnish it with raw onions, tomatoes, and one slice of avocado. Enjoy!
Eating eggs in the morning is almost a ritual in the Latinx community. However, it doesn’t benefit the heart very much. So, rather than having your huevitos, try switching over to overnight oats.
Overnight oats are oatmeal but made the night before. This is a perfect meal, especially for those in a hurry during the mornings.
- ⅓ to ½ cup of rolled oats (do not use instant oats, please)
- ⅓ to ½ cup of dairy (oat, almond, cashew, etc.)
- Mix equal parts of dairy and oats
- Add chopped fresh fruits (strawberries, blueberries, bananas, etc.)
- One teaspoon of chia seeds (optional, but highly recommended.)
- Pour all the ingredients into a jar, preferably one that seals tightly like a mason jar.
- Leave in the fridge for a minimum of 5 hours or overnight while you sleep.
When you’re ready for your overnight oats, add half a handful of nuts and minimal sweetener if you must. Once you start an overnight oat ritual, you won’t look back. You’ll see.
Wrap it up
No one can go wrong with a wrap — it’s healthy and quick. Here’s our recipe:
- Whole wheat wrap
- Hummus (whichever flavor you prefer)
- Vegetables of your choice. We suggest onions, zucchinis, tomato, red and green bell pepper, and lettuce.
- Spread the wrap with hummus
- Sautée the onions, zucchinis, and peppers if you’d like
- Place the vegetables in the center of the wrap.
- Roll it up carefully, making sure it’s tight enough
- Add the lean protein of your choice to make it heartier (turkey, lean pork, chicken, grilled fish, etc.)
If you are someone eating harmful food, we hope you leap into a healthier lifestyle with these recipes. As always, consult a medical professional for better guidance.
Spinach is widely known for its health benefits, but if you’re looking for a true recipe for champions combine it with eggs and avocados in a quesadilla like this recipe.