American Heart Association Issues 9-Step Guide for Heart-Healthy Eating

More than half of U.S. adults and about 60% of children have unhealthy diets, contributing to high rates of high blood pressure, obesity, and cardiovascular disease, according to the American Heart Association (AHA). In response, the AHA published its “2026 Dietary Guidance to Improve Cardiovascular Health” in its peer-reviewed journal Circulation, recommending a lifelong healthy eating pattern to reduce heart disease risk and improve quality of life.

The guidance, based on the latest evidence-based science, outlines nine key features of a heart-healthy dietary pattern. These include adjusting energy intake and expenditure to achieve a healthy body weight, eating a variety of vegetables and fruits, choosing foods made mostly with whole grains, and selecting healthy sources of protein such as legumes, fish, and low-fat dairy. The AHA also advises choosing unsaturated fats over saturated fats, opting for minimally processed foods, minimizing added sugars and sodium, and limiting alcohol intake.

“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 writing committee and senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”

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

The AHA’s recommendations come amid rising concerns over diet-related chronic diseases. The organization emphasizes that small, consistent changes—such as swapping refined grains for whole grains or choosing water over sugary drinks—can make a significant impact over time. For more information, the AHA directs readers to heart.org/healthydiet and encourages consulting with healthcare providers for personalized advice.

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