New Dietary Guidelines Highlight 9 Simple Ways To Lower Heart Disease Risk

• The AHA has released updated dietary guidance to reduce the risk of heart disease.
• The new guidelines focus on flexibility and accessibility, no matter where you are.
• They include nine essential features of a heart-healthy dietary pattern.
• Experts advise starting with a couple of changes and then layering in more over time.

The American Heart Association (AHA) has unveiled updated dietary guidance to promote cardiovascular health and reduce the risk of heart disease. 

This new scientific statement, released on March 31, 2026, in the journal Circulation, builds on previous recommendations and focuses on overall eating patterns rather than isolated foods or nutrients. 

It encourages healthy eating habits early in life and supports maintaining them throughout all stages of life.

The updated guidance emphasizes that a heart-healthy diet is flexible, culturally sensitive, and adaptable to personal preferences. 

It also applies to all foods and beverages, no matter where they are obtained or consumed, whether at home, in restaurants, schools, or workplaces. 

The AHA says the goal is to make heart-healthy choices the easiest and most accessible options everywhere.

What are the 9 keys to a heart-healthy diet?

The AHA highlights nine essential features of dietary patterns that promote cardiovascular health:

Balance Energy Intake and Expenditure

Maintaining a healthy body weight is critical. This means eating the right amount of calories to match your level of physical activity. Older children and adolescents should get 60 minutes of physical activity daily, while adults should aim for at least 150 minutes of moderate to vigorous activity weekly, along with muscle-strengthening exercises.

Eat Plenty of Vegetables and Fruits

A wide variety of whole or minimally processed vegetables and fruits is fundamental. They provide essential nutrients and fiber that support heart health. Frozen or canned options are acceptable if they don’t contain added sugars or sodium.

Choose Whole Grains Over Refined Grains

Whole grains like oats, brown rice, quinoa, and whole wheat contain all parts of the grain, offering fiber and nutrients. Regular consumption of whole grains is linked to lower risks of heart disease, stroke, and diabetes.

Opt for Healthy Protein Sources

Shift toward plant-based proteins such as legumes and nuts, which are rich in fiber and healthy fats. Regular fish and seafood consumption is also recommended for their omega-3 fatty acids. Choose low-fat or fat-free dairy over full-fat versions, and if consuming red meat, select lean cuts, avoid processed meats, and limit portion sizes.

Replace Saturated Fats with Unsaturated Fats

Use nontropical plant oils like olive, canola, and soybean oils instead of animal fats (butter, beef fat) or tropical oils (coconut, palm oil). This switch lowers harmful LDL cholesterol and reduces heart disease risk.

Favor Minimally Processed Foods Over Ultra-processed Foods

Ultra-processed foods — those heavily altered with added sugars, sodium, and preservatives — are linked to obesity, diabetes, and heart disease. Choosing whole, minimally processed foods supports better health.

Limit Added Sugars

Added sugars in beverages and foods contribute to obesity and heart disease risk. Minimizing intake is crucial throughout life. This includes avoiding sugary drinks and being mindful of sweeteners added during food preparation or processing.

Reduce Sodium Intake

Excess sodium raises blood pressure, a major risk factor for heart disease. Choose low sodium foods and use little or no salt in cooking. Increasing potassium-rich foods like fruits and vegetables can also help balance blood pressure.

Be Cautious with Alcohol

If you don’t drink, don’t start. If you do, limit your intake. Alcohol can raise blood pressure even at low levels and increase the risk of certain cancers. Binge and heavy drinking are especially harmful and should be avoided.

How to begin eating a heart-healthy diet

These recommendations focus on adopting heart-healthy eating habits early and sustaining them through life to build a strong foundation for cardiovascular health. 

The guidance also aligns well with dietary advice for other chronic conditions, such as diabetes, cancer prevention, and kidney disease, offering broad benefits beyond heart health.

Jodi Myers, MD, medical advisor at Amie, said the biggest mistake people make is trying to change everything at once. “Sustainability comes from stacking changes, not switching overnight,” she said.

However, the easiest switch you can start with that will also have the greatest impact is to swap refined grains for whole grains (for example, eating brown rice and whole wheat bread instead of their white counterparts) and add a serving of vegetables.

“Those two changes alone improve fiber intake, glycemic control, and micronutrient density without requiring you to learn new recipes,” said Myers.

Next, you can begin consuming liquid plant oils, such as olive oil, rather than solid fats, and add two fish meals per week, she said.

“The AHA specifically highlights minimally processed foods over ultra-processed ones, and I’d frame that practically,” she said. “[I]f you can’t identify the original food source by looking at the ingredient list, that’s your signal to find an alternative.”

Myers also noted that the organization’s alcohol guidance has shifted to state that non-drinkers should not start drinking due to perceived health benefits.

“For patients who do drink, I recommend tracking intake for one week before making changes,” she said. “Most people underestimate their consumption until they see the data.”

Concluding her remarks, Myers added that the key is to treat these recommendations “as a direction, not a destination.”

“You don’t need to be perfect on all nine keys to see cardiovascular benefit,” she said. “Even consistent adherence to four or five of them meaningfully reduces risk.”