New guidelines detail what you should eat for a healthy heart
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- Reviewed by Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
At least half of adults in the United States have unhealthy diets, which can contribute to high blood pressure, obesity, and cardiovascular disease. A scientific statement from the American Heart Association, published online March 31, 2026, by Circulation, details these nine key features of a heart-healthy diet that can help people protect their cardiovascular health:
- Balance calorie intake with physical activity to maintain a healthy weight.
- Eat a wide variety of fruits and vegetables.
- Choose whole grains like brown rice and oatmeal over refined grains like white bread and white rice.
- Choose healthy protein sources: focus on beans, peas, lentils, nuts, and seeds; eat fish and seafood regularly; select low-fat or fat-free dairy products; and if you eat red meat, have small portions of lean cuts.
- Replace saturated fats (found mainly in animal-based foods) with unsaturated fats, such as those from nuts, seeds, and avocados.
- Choose unprocessed or minimally processed rather than ultraprocessed foods.
- Reduce added sugars.
- Choose low-sodium foods and drinks.
- Don't start drinking alcohol, and if you do drink, have limited amounts.
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About the Author
Julie Corliss, Executive Editor, Harvard Heart Letter
About the Reviewer
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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