Cholesterol-Friendly Taco Bell Hacks for Better Heart Health

Sometimes the easiest changes make the biggest difference. These quick Taco Bell ordering hacks help slash saturated fat, trim calories, and boost heart-healthy nutrients – all without requiring a totally different order. Give these a try on your next run for the border:

1.“Make It Fresco” for an Instant Upgrade: One of Taco Bell’s best-kept secrets for healthier eating is the Fresco Style option. Simply ask for your taco, burrito, or chalupa “fresco” and the kitchen will swap out the cheese, sour cream, and creamy sauces for a hearty scoop of diced tomatoes.⁵

• • This easy tweak seriously cuts down on saturated fat and calories – Taco Bell’s own data shows Fresco style can reduce fat by up to 25% in many items.⁵
    
    
  • Less cheese and mayo-based sauce means less saturated fat (good news for your cholesterol) without sacrificing flavor.⁵ Next time you order that Burrito Supreme or Crunchy Taco, remember to say “Fresco, please!” – your heart will thank you.

2. Swap Beef for Beans or Grilled Chicken: Choosing a leaner protein can make a taco instantly more heart-friendly. Taco Bell’s seasoned ground beef is tasty, but it’s also higher in saturated fat than some other fillings. The AHA advises limiting red meat in favor of lean poultry or plant proteins.¹

• • So, try subbing black beans or grilled chicken for beef in your favorite item. Black beans are a superstar here: they contain zero cholesterol, almost no fat, and are packed with soluble fiber – which actively lowers LDL cholesterol in your bloodstream.⁴

• •  Grilled chicken is another great choice, with significantly less saturated fat than beef. In fact, Taco Bell allows you to “trade up” the meat on most items – for example, get a Chicken Soft Taco instead of a Beef Soft Taco, or ask to replace beef with beans on a Crunchwrap. Registered dietitians suggest this simple swap (beans or chicken for beef) to cut unhealthy fat while keeping protein high.²

• • You don’t have to ban cheese entirely, just be strategic: opt for a sprinkle of cheese or choose Taco Bell’s reduced-fat sour cream (used in many items) instead of full-fat. Better yet, use the Fresco hack above to replace these with tangy tomatoes and onions.

1. • If you really crave some creaminess, consider swapping in guacamole for sour cream on suitable items. Skipping the 3-cheese blend and sour cream can significantly lighten up a burrito or taco – one analysis notes that leaving out these extras avoids a lot of empty calories and saturated fat.

1. • Remember, you want the tastiest parts of Taco Bell (spices, salsas, seasoned fillings) to shine, not the bland fat from dairy.³

4. Pile on the Veggies: One of the simplest heart-smart tweaks is adding extra veggies wherever you can. Taco Bell will happily add extra lettuce, tomatoes, and onions to your order – and you won’t be adding any cholesterol or fat at all. These veggies bring volume, vitamins, and fiber. Fiber is a heart hero because it helps lower cholesterol absorption and keeps you full on fewer calories.

So, go ahead and ask for “extra lettuce and tomatoes” in your tacos and burritos. You can even request a side of pico de gallo (tomato salsa) to spoon on top for more veggie goodness. Dietitians often recommend boosting the veggies in any fast-food meal for extra nutrients and to help fill you up so you’re less tempted by extra fried sides. Plus, who doesn’t like a little extra crunch?²

5. Favor Soft Tortillas or Hard Corn Shells over Fried Shells: Taco Bell’s menu has some items that use fried dough (looking at you, Chalupa and Fiesta Taco Salad bowl!). Those fried shells can add a load of unnecessary fat. Instead, choose items with soft tortillas or the classic crunchy corn taco shells, which aren’t as heavy. The regular Crunchy Taco shell, for instance, is made from corn and gives you that satisfying crisp without the deep-fry.² It even counts as a whole grain choice, according to one nutritionist.

If you’re eyeing a taco salad, consider ditching the shell bowl entirely – just eat the yummy insides with a fork (we promise it’s still delicious). By avoiding deep-fried extras, you cut down on saturated and trans, aligning your meal more closely with heart-healthy guidelines.¹

6. Use Guacamole (in Moderation) as Your Condiment: Here’s a fun hack: replace the usual nacho cheese sauce or creamy dressing with guacamole wherever you can. Taco Bell’s guac is made from avocados – which are rich in heart-healthy monounsaturated fats and fiber.⁵ Unlike the saturated fat in cheese or sour cream, the unsaturated fat in avocados can actually help lower bad LDL cholesterol while raising good.³ That doesn’t mean guac is “fat-free” (it’s still calorie-dense), but it’s a much healthier fat choice.

• • For example, try ordering a Fresco burrito and adding a little guacamole on top for creaminess. You’ll get that luscious texture and flavor along with a dose of healthy fats (plus a bit of fiber and potassium from the avocado).³