On March 31, 2026 the American Heart Association published updated dietary guidance in Circulation aimed at improving cardiovascular health and reducing heart disease risk. The statement emphasizes overall eating patterns instead of focusing on single nutrients or foods, encourages starting healthy habits early and maintaining them across the life course, and advocates for flexibility, cultural sensitivity, and practical strategies in homes, restaurants, schools, and workplaces.
Nine features of heart-healthy dietary patterns
1. Balance energy intake and expenditure
Match calorie intake to activity to maintain a healthy body weight. Encourage older children and adolescents to get about 60 minutes of physical activity each day. Adults should aim for at least 150 minutes of moderate-to-vigorous activity per week plus regular muscle-strengthening exercises.
2. Eat plenty of vegetables and fruits
Choose a wide variety of whole or minimally processed vegetables and fruits to boost fiber and essential nutrients. Frozen or canned options are fine when they contain no added sugars or excessive sodium.
3. Choose whole grains over refined grains
Prefer whole-grain options such as oats, brown rice, quinoa, and whole-wheat products. Whole grains supply fiber and micronutrients linked to lower risks of heart disease, stroke, and diabetes.
4. Opt for healthy protein sources
Shift toward plant-based proteins like beans, lentils, and nuts, which add fiber and healthy fats. Eat fish and seafood regularly for omega-3 fatty acids. Select low-fat or fat-free dairy when consuming dairy. If you eat red meat, choose lean cuts, avoid processed meats, and control portion sizes.
5. Replace saturated fats with unsaturated fats
Use nontropical plant oils such as olive, canola, or soybean oil instead of animal fats (butter, tallow) and tropical oils (coconut, palm). Replacing saturated fats with unsaturated fats lowers LDL cholesterol and reduces heart disease risk.
6. Favor minimally processed foods over ultra-processed foods
Ultra-processed products often contain added sugars, excess sodium, and preservatives and are linked to obesity, diabetes, and heart disease. Choosing whole or minimally processed foods supports better long-term health.
7. Limit added sugars
Cut back on added sugars in foods and drinks, which contribute to excess calories and higher heart disease risk. Avoid sugary beverages and watch for sweeteners added during cooking or processing.
8. Reduce sodium intake
High sodium raises blood pressure, a major risk factor for heart disease. Choose low-sodium foods, use little or no salt when cooking, and eat more potassium-rich foods such as fruits and vegetables to help balance blood pressure.
9. Be cautious with alcohol
Non-drinkers should not start drinking for health reasons. Alcohol can raise blood pressure even at low levels and increase certain cancer risks. Avoid binge and heavy drinking; limit intake if you choose to drink.
Practical implementation tips
The AHA recommends making heart-healthy choices the easiest options and adopting gradual changes. Jodi Myers, MD, medical advisor at Amie, cautions against trying to change everything at once, noting that sustainability comes from stacking changes rather than switching overnight. Two simple, high-impact first steps are swapping refined grains for whole grains (for example, brown rice and whole-wheat bread) and adding a serving of vegetables to meals. These moves increase fiber, improve glycemic control, and boost micronutrient intake without requiring new recipes.
After those initial steps, replace solid fats with liquid plant oils like olive oil and aim for about two fish meals per week. For people who drink, Myers advises tracking usual intake for a week before making changes, since consumption is often underestimated. For processed foods, a useful rule of thumb is: if you cannot recognize the original food source by looking at the ingredient list, choose a less processed alternative.
These recommendations also align with dietary guidance for other chronic conditions such as diabetes, cancer prevention, and kidney disease, so benefits extend beyond heart health. The AHA emphasizes that these recommendations are a direction, not a destination: perfection is unnecessary. Consistent adherence to four or five of the nine features can produce meaningful reductions in heart disease risk.