6 Latino Dishes That Are Good for Your Heart

hands stirring food in pan

Let’s talk about something close to our hearts—literally. We all know that Latino food is amazing, but did you know that some of our favorite dishes can also be good for our hearts? With a few tweaks here and there, you can enjoy delicious Latino dishes while keeping your ticker in top shape. Here are 5 Latino staples that are both delicious and heart-healthy, along with some tips to make them even better for you:


Arepas

arepas on a plate

Photo by jumbledpie on Flikr

Arepas are a versatile staple in Venezuelan and Colombian cuisine. Made from ground maize dough or precooked corn flour, these golden cakes can be grilled, baked, or fried, and stuffed with a variety of fillings. When you bake or grill them instead of frying, they become a low-fat, fiber-rich option that’s easy on the heart. The fiber content in corn can help lower cholesterol levels, which is key to maintaining a healthy heart.

Tip: Go for healthier fillings like lean chicken breast, black beans, and avocado. Avocados provide heart-healthy monounsaturated fats, while black beans offer fiber and protein. And, remember, baking or grilling your arepas will keep them light and heart-friendly.

Tacos

green cacti beside wooden board with foods on white surfacePhoto by Lucas Swinden on Unsplash

Who doesn’t love a good taco? Instead of the usual fried fish tacos, why not try grilling your fish instead? Grilled fish, especially fatty fish like salmon or mackerel, is loaded with omega-3 fatty acids, which are great for your heart. Omega-3s help reduce inflammation and lower the risk of heart disease.

Tip: Skip the sour cream and heavy cheese. Instead, top your tacos with fresh salsa, avocado slices, and a sprinkle of cilantro. The healthy fats in avocado will add creaminess without the guilt, and the salsa adds a zesty kick that’s packed with antioxidants.

Black Bean Soup

Black bean soup

Photo from Wikimedia Commons

Beans are a staple in many Latino kitchens, and for good reason. Black beans, in particular, are a fantastic source of fiber, which helps lower cholesterol levels and keeps your heart happy. A hearty black bean soup is not only comforting but also a great way to nourish your body with plant-based protein and complex carbs.

Tip: Use low-sodium broth or make your own to control the salt content. Add in lots of veggies like tomatoes, bell peppers, and onions for extra nutrients. And don’t forget to season with heart-healthy spices like cumin, oregano, and a pinch of cayenne for a bit of heat!

Quinoa

a blue bowl filled with quinoa and veggiesPhoto by Sonny Mauricio on Unsplash

Quinoa might not be a traditional ingredient, but it’s one of the Incas’ favorite grains, so it does have a space in Latino cuisine. This ancient grain is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s also rich in fiber and magnesium, which helps regulate blood pressure.

Tip: Toss your cooked quinoa with grilled vegetables like zucchini, bell peppers, and tomatoes. Drizzle with a little olive oil and lime juice, and sprinkle some fresh herbs like cilantro or parsley. This dish is light, refreshing, and perfect for keeping your heart in check.

Pupusas

white ceramic plate with food on brown wooden tablePhoto by Daniel Lloyd Blunk-Fernández on Unsplash

Pupusas are a popular dish in El Salvador, but they can sometimes be on the heavy side. By making a few simple changes, you can enjoy this dish without compromising your health. Instead of stuffing your pupusas with cheese and chicharrón, opt for a filling of lean chicken breast, black beans, and veggies.

Tip: Bake your pupusas instead of frying them to cut down on unhealthy fats. Serve them with a side of curtido, a tangy cabbage slaw that’s rich in fiber and probiotics, which are great for your gut and, by extension, your heart.

Sofrito-Stewed Chicken

Cooked chicken served in a plate

Photo by Engin Akyurt

Sofrito is a flavor-packed base used in many Latino dishes, made with garlic, onions, bell peppers, and tomatoes. When you stew chicken with sofrito, you get a dish that’s bursting with flavor and much healthier than frying. Chicken, especially when you go for leaner cuts like breast or thighs without the skin, is a good source of protein without too much saturated fat.

Tip: Use extra-virgin olive oil when making your sofrito to add some heart-healthy fats. Pair this dish with brown rice or a side of quinoa instead of white rice for more fiber and nutrients. And don’t forget to throw in some extra veggies like carrots or spinach to boost the nutritional value even more.

Eating heart-healthy doesn’t mean giving up the flavors you love. With a few smart swaps and mindful cooking, you can enjoy the richness of Latino cuisine while taking care of your heart. Remember, it’s all about balance and making small changes that add up to a big difference!

This Viral Video Game Is Changing the Face of Voter Outreach

In 2024, voting campaigns have evolved greatly, to say the least. Creativity is now the name of the game and tongue-in-cheek humor is expertly leveraged to drive action. One example of that is Bop the Bigot, a revival of a viral game created in 2016 by Bazta Arpaio, an Arizona activist group, as part of a campaign to unseat Maricopa County’s Sheriff Joe Arpaio. Arpaio lost his re-election to Paul Penzone that year.

The game has now been updated for the current election cycle and relaunched by On Point Studios, with new features added to enable players to find out what’s on their ballot, confirm voter status, and register to vote.

Much like its former 2016 version, the game allows users to take out their political frustrations by virtually “bopping” GOP candidates in the head. It’s very similar to whack-a-mole, except the mole is replaced by former President Donald Trump, Ohio’s Senator J. D. Vance, and Kevin Roberts, President of the Heritage Foundation, which is spearheading Project 2025.

cartoon renditions of Donald Trump and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

B. Loewe, Director of On Point Studios, came up with the concept for this game when working as the Communications Director at Bazta Arpaio in 2016, and is the executive producer of this revamped version. In the first version of the game, Bop the Bigot players used a chancla (flip flop) to “bop” the characters, tapping into Latino culture by leaning on the childhood experience of being set right by a flying chancla from a fed-up mother or grandmother.

This year, the chancla is replaced by a more current element, a green coconut, referencing Kamala Harris’ coconut tree meme. There are also side characters like “the couch,” cat ladies, and more coconuts. All references to jokes about Vice-Presidential candidate Vance, or insults Vance has made about women on the campaign trail.

Another new addition is that Harris’ laugh is immortalized as the game-over sound effect, an unexpected detail that adds even more humor and levity to the game.

cartoon renditions of Donald Trump, Kevin Roberts, and J.D. Vance around a Bop the Bigot logoPromotional image provided by On Point Studios.

Bop the Bigot, which is playable on desktop and mobile, is intended not just as a way to vent political frustrations, but also as a tool for activism and securing voter engagement.

For example, the game supports the work of Mexican Neidi Dominguez Zamorano, Founding Executive Director of the non-profit organization Organized Power in Numbers by using the “game over” screen to prompt players to donate to it and support their efforts.

Organized Power in Numbers is focused on empowering workers in the South and Southwest of the U.S. through collective action and comprehensive campaigns. Their mission is to create a large-scale movement that challenges the status quo and advocates for workers' rights, and racial and economic justice.

Currently, Dominguez Zamorano is leading worker outreach to 2 million working-class voters in the South and Southwest through doorknocking, texting, and calls with the help of local groups in North Carolina, Arizona, New Mexico, and more.

“We have been blown away by the enthusiastic reception for the video game. We knew we wanted to be part of its creative approach because our movement needs more fun and laughter. We need more ways to connect with nuestra gente so we can feel joy among all the absurdity we witness every day,” Dominguez Zamorano shared with Luz Media via email.

“Our people are gente trabajadora and we deserve to feel uplifted even in our toughest moments. We are deeply involved in the South and Southwest so we know what’s at stake in this election and we’re happy this can be a resource to mobilize, raise spirits, and get out the vote," she concluded.

Dominguez Zamorano is a committed activist for immigrants and workers' rights, known for her strategist skills and expertise. She played a key role in the campaign to win DACA and has also held roles in major campaigns, including as Deputy National States Director for Bernie Sanders' 2020 presidential campaign. In addition to her work with Organized Power in Numbers, Dominguez Zamorano is serving as a Senior Advisor to Mijente’s Fuera Trump Initiative.

Grassroots efforts like these have taken on new life in 2024, with Bop the Bigot adding to the larger, ongoing fight against political apathy and disinformation. Just as it did during the 2016 race, the video game uses humor to soften the serious task at hand—getting people to the polls.

"We want the game to be a fun and comical outlet for anyone who’s been insulted, frustrated, or harmed by Trump in the past and everyone who is ready to move forward as a country after election day," explained Loewe in a press release. "The proposals in Project 2025 and the beliefs of Trump and Vance aren’t just weird, they’re truly harmful. We wanted to give people a humorous and peaceful way to smack down their racism and sexism. We hope it makes people laugh and also feel empowered and motivated to get to the polls on or before election day."

With a mix of satire, sharp political critique, and nostalgia, the game is a call to action. The upcoming election, which is getting closer by the minute, has sparked fierce activism and creative yet grounded initiatives like these aim to ensure voters are engaged, especially young Latinos and disenfranchised groups.

hands holding up yellow protest signs that say Hands Off Our Bodies
Photo Credit: Gayatri Malhotra via Unsplash

Originally published in Common Dreams. Reprinted with permission.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

In November, abortion rights measures will appear on ballots across ten states, including Arizona, Colorado, Florida, Nevada, and New York, where Latinos make up a significant portion of the electorate. For decades, pundits and politicians have recycled long-held misconceptions about Latino voters and abortion access, citing our conservative and religious beliefs.

Anti-abortion extremists have long fueled these misconceptions through misinformation and disinformation campaigns targeting Latino communities with egregious lies and inflammatory rhetoric about abortion. Yet, polling, focus groups, and direct interactions with Latino communities have debunked these outdated tropes.

The Latino electorate will prove decisive in securing reproductive freedom and abortion access through ballot measures around the country, particularly in states where Latinos are a significant portion of the electorate.

For Latinos, the freedom to decide, a pillar of our American democracy, is critical. Meanwhile, Latinos are being hit directly with anti-abortion efforts that take away that freedom such as the six-week abortion ban put into effect by the Florida Supreme Court and the 1864 abortion ban upheld by the Arizona Supreme Court. In the wake of the Dobbs decision, people of color and Latinas have felt the impact of a lack of abortion access, an element of basic healthcare.

A 2023 report by the National Partnership for Women and Families estimated that nearly 6.5 million Latinas, or 42% of all Latinas of reproductive age in the country, live in a state that either had or was likely to ban abortion. Ironically, it will be abortion access and anti-choice efforts to restrict freedom of choice that will mobilize Latino voters this election.

In a poll conducted by three national reproductive justice organizations, 87% of Latinas named abortion and women’s rights as one of their top priorities as they head to the polls. Another battleground poll conducted by Somos PAC and BSP Research found that 61% of Latino registered voters expressed a more positive/favorable view of Kamala Harris after hearing that she will protect abortion rights, versus only 19% of Latinos who said they had a more negative view of Harris after hearing that.

In key states to secure the White House and both chambers, Latinos make up large chunks of the electorate: Arizona (25%), Colorado (15%), Florida (20%), Nevada (20%), and New York (12%). In the face of unprecedented attacks on basic healthcare access and targeted attempts by extremists to mislead and divide our community on this issue, this November Latinos will be key deciders on abortion access across the country.

Mari Urbina, Managing Director of Indivisible, Battleground Arizona Lead and former Harry Reid advisor.

Héctor Sánchez Barba is president and CEO of Mi Familia Vota (MFV).