The American Heart Association has published its “2026 Dietary Guidance to Improve Cardiovascular Health” in its flagship journal Circulation, offering evidence-based recommendations for a heart-healthy eating pattern. The guidance comes as more than half of U.S. adults and about 60% of children have unhealthy diets, contributing to high blood pressure, obesity, and cardiovascular disease—the leading cause of death.
The statement outlines nine key features designed to reduce cardiovascular disease risk and improve quality of life. These include adjusting energy intake and expenditure to maintain a healthy body weight; eating a variety of vegetables and fruits; choosing foods made mostly with whole grains; selecting healthy protein sources such as legumes, fish, and low-fat dairy; opting for unsaturated fats from nuts, seeds, and plant oils; minimizing processed foods; limiting added sugars; reducing sodium intake; and, if alcohol is consumed, limiting intake.
Alice H. Lichtenstein, D.Sc., FAHA, chair of the writing committee, emphasized the importance of focusing on overall dietary patterns rather than individual nutrients. “For healthy eating to be more attainable and sustainable, we recommend people focus on their overall eating pattern rather than specific nutrients or foods,” she said. “Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”
The guidance is consistent with dietary recommendations for other chronic conditions, including Type 2 diabetes, kidney disease, some cancers, and brain health, due to shared risk factors such as high blood pressure, high cholesterol, and excess weight. “A healthy dietary pattern can support lifelong health and well-being beyond cardiovascular health,” Lichtenstein added.
Key recommendations include balancing caloric intake with physical activity, incorporating a variety of produce (including canned and frozen options), and shifting from refined grains to whole grains. For protein, the guidance advises shifting from meat to plant-based sources like beans, peas, and lentils, and regularly consuming fish and seafood. When choosing red meat, lean cuts are preferred, and processed meats should be avoided. Unsaturated fats from sources like avocados and nontropical plant oils should replace saturated fats.
The guidance also stresses choosing minimally processed foods close to their natural state and being mindful of hidden sodium in packaged foods. For those who consume alcohol, limiting intake is advised, and those who do not drink should not start.
These recommendations have significant implications for public health. By adopting these dietary patterns, individuals can reduce their risk of cardiovascular disease and other chronic conditions, potentially lowering healthcare costs and improving quality of life. The American Heart Association encourages the public to learn more at heart.org/healthydiet and consult healthcare providers for personalized advice.
