More than half of adults and about 60% of children in the United States have unhealthy diets, which can contribute to higher rates of health factors such as high blood pressure and obesity, and lead directly to poor health outcomes including death from chronic conditions such as cardiovascular disease.
These findings come from the American Heart Association, a global force changing the future of health for all, which published its “2026 Dietary Guidance to Improve Cardiovascular Health” in its peer-reviewed, flagship journal “Circulation” recommending Americans follow a lifelong healthy eating pattern that may reduce cardiovascular disease risk and improve quality of life based on the latest in evidence-based science.
The statement outlines nine key features of a heart-healthy dietary pattern:
• Adjust energy intake and expenditure to achieve and maintain a healthy body weight: Try to balance how much you eat with how active you are to reach and maintain a healthy body weight.
• Eat a variety of vegetables and fruits: Include different colors, textures and types of produce. Remember, even canned and frozen can be nutritious and affordable.
• Choose foods made mostly with whole grains: Foods such as whole-wheat bread, brown rice and oatmeal are typically better choices than refined grains including white bread or rice.
• Choose healthy sources of protein: Shift from meat to plant-based sources such as legumes, including beans, peas and lentils, along with 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.
• Choose sources of unsaturated fats: Replace saturated fats with healthy unsaturated fats, including those from nuts, seeds, avocados and nontropical plant oils.
• Choose minimally processed foods: Go with foods close to their natural state, with minimal added commercial ingredients, rather than those that are highly processed with additives.
• Minimize intake of added sugars: Limit the sugar-sweetened beverages you drink and the foods with added sugar you eat.
• Choose foods low in sodium and prepare foods with minimal or no salt: Be aware of hidden sources of sodium in prepared and packaged foods, and season food with healthier options such as herbs, spices or lemon instead of salt.
• If alcohol is not consumed, do not start; if alcohol is consumed, limit intake: Alcohol can increase your risk for high blood pressure and other health conditions, so if you don’t drink, don’t start.
“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 and senior scientist and leader of the Diet and Chronic Disease Prevention Directive 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.”
While the updated guidance is specifically designed to improve cardiovascular health, it’s generally consistent with dietary recommendations for other conditions like Type 2 diabetes, kidney disease, some cancers and brain health as well 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.
