American Heart Association Outlines 9 Steps for Heart-Healthy Eating in New Dietary Guidance

More than half of adults and about 60% of children in the United States have unhealthy diets, contributing to high rates of high blood pressure and obesity, and leading directly to poor health outcomes including death from chronic conditions such as cardiovascular disease. These findings come from the American Heart Association, which published its “2026 Dietary Guidance to Improve Cardiovascular Health” in its peer-reviewed journal Circulation. The guidance recommends Americans follow a lifelong healthy eating pattern that may reduce cardiovascular disease risk and improve quality of life.

The statement outlines nine key features of a heart-healthy dietary pattern. First, adjust energy intake and expenditure to achieve and maintain a healthy body weight by balancing food intake with physical activity. Second, eat a variety of vegetables and fruits, including different colors, textures, and types; even canned and frozen produce can be nutritious and affordable. Third, choose foods made mostly with whole grains, such as whole-wheat bread, brown rice, and oatmeal, over refined grains like white bread or rice.

Fourth, choose healthy sources of protein by shifting from meat to plant-based sources such as legumes (beans, peas, lentils), nuts, and seeds; regularly consume fish and seafood; select low-fat or fat-free dairy products; and if red meat is desired, choose lean cuts, avoid processed forms, and limit portion size. Fifth, choose sources of unsaturated fats, replacing saturated fats with healthy unsaturated fats from nuts, seeds, avocados, and nontropical plant oils. Sixth, choose minimally processed foods close to their natural state with minimal added commercial ingredients.

Seventh, minimize intake of added sugars by limiting sugar-sweetened beverages and foods with added sugar. Eighth, choose foods low in sodium and prepare foods with minimal or no salt, being aware of hidden sodium in prepared and packaged foods, and season with herbs, spices, or lemon instead of salt. Ninth, if alcohol is not consumed, do not start; if alcohol is consumed, limit intake, as alcohol can increase risk for high blood pressure and other health conditions.

“For healthy eating to be more attainable and sustainable, we recommend people focus on their overall eating pattern rather than specific nutrients or foods,” said Alice H. Lichtenstein, D.Sc., FAHA, volunteer chair of the scientific statement writing committee. “Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”

While the guidance is designed to improve cardiovascular health, it is generally consistent with dietary recommendations for other conditions like Type 2 diabetes, kidney disease, some cancers, and brain health due to shared risk factors, including high blood pressure, high cholesterol, high blood sugar, excess weight, and reduced kidney function. “A healthy dietary pattern can support lifelong health and well-being beyond cardiovascular health,” Lichtenstein said.

To learn more about eating for heart and brain health, visit heart.org/healthydiet and talk to your health care provider about what will work best for you.