Mexican favorites needn't pack on the fat, calories

Heart disease affects everyone regardless of culture or race.

While Hispanic Heritage Month is a time to celebrate, it is also a time to reach out to the Hispanic community to talk about the dangers of heart disease. Heart disease and stroke are responsible for the most Hispanic deaths each year. Hispanics are twice as likely to have diabetes, which is a major factor for heart disease. However, with just a few simple lifestyle changes, the heart health is within reach.

Food is a big part of any culture, but sometimes those favorites can pack on the calories, fat and sodium. Eating healthy is easy to do even when you are craving authentic taste. You can still have lots of flavor in your dishes by making substitutions to the way you prepare them.

The following suggestions will help you make meals that are healthier and contain less fat and sodium:

• Instead of regular sour cream, try low-fat or fat-free varieties

• Use low-fat cheese

• Substitute chicken or fish for beef or pork

• When using canned products like tomatoes or peppers, make sure they are either low in sodium or contain no sodium

• Add vegetables like bell peppers and onions to meals to enhance flavor

• Try baking tortillas instead of frying them for a crisp texture

• Use tomato-based sauces rather than cream or cheese sauces

Along with eating healthy, there are other factors to living healthy. It is important to get at least 30 minutes of physical activity daily. You should learn your family history -- the more relatives with heart disease, the more likely you are to have it as well. Get your numbers checked by your doctor -- find out what your cholesterol and blood pressure are then compare them to healthy levels. If your numbers are too high, talk with your doctor about ways to lower them.

Encouraging friends and family to adopt a healthy lifestyle and see their doctors will also help you stay on track. By changing your own lifestyle and empowering others in your community to do the same, you can make a positive impact in the fight against heart disease.

Try this recipe: As part of Hispanic Heritage Month, try this recipe as a healthier substitute for chicken enchiladas!

Chicken and Tortilla Casserole

10 corn tortillas

1 teaspoon vegetable oil

1 medium onion, chopped

2 cloves garlic, minced

1 can (14.5 ounces) no-salt-added tomatillos, drained (or substitute tomatoes, if desired)

2 cups low-sodium chicken broth

1 fresh jalapeno pepper, seeded and diced (about 1 tablespoon)

teaspoon black pepper

Vegetable oil spray

2 pounds boneless, skinless chicken breasts, cooked and cubed

1 cup shredded low-fat Monterey Jack cheese (about 8 ounces)

½ cup nonfat sour cream

Heat oven to 350 degrees. Spray a 9-by-13-inch baking dish lightly with vegetable oil spray.

Cut tortillas into quarters and place them in a single layer on an ungreased baking sheet. Bake for 10 minutes, or until they are crisp. Set aside. (Baking helps to deepen the flavor of the tortilla.)

In a large skillet, heat the vegetable oil over medium heat and sauté the onion and garlic for 2 to 3 minutes, or until tender.

Place the tomatillos, broth, jalapeno, and black pepper in a blender. Blend until smooth. Add this mixture to the onion mixture and simmer, uncovered, for 15 minutes over medium heat. Set aside.

Place half the tortilla quarters on the bottom of the baking dish, followed by half the chicken, half the tomatillo mixture, and half the cheese. Repeat layers. Bake, uncovered, 40 minutes. Remove from oven and spread sour cream on top. Serve warm.

Serves eight.

Nutrition values per serving: 320 calories, 8 g fat (3 g saturated), 24 g carbohydrates, 37 g protein, 80 mg cholesterol, 246 mg sodium.

"Around the World Cookbook" by the American Heart Association (1996 Times Books)