New guidelines detail what you should eat for a healthy heart

News briefs

April 22, 2026

By Julie Corliss, Executive Editor, Harvard Heart Letter

Reviewed by Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing

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An assortment of heart-healthy foods displayed on a wood table: on a red heart-shaped plate are a granny smith apple, a salmon filet, carrot, broccoli, blueberries, tomato, olive oil, half an avocado, and an orange slice; next to the plate are small dishes with assorted nuts and seeds, and other foods scattered around them.

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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

Julie Corliss has been the executive editor of the Harvard Heart Letter since 2013. She also writes for the Harvard Health Letter, Harvard Women’s Health Watch, and Harvard Men’s Health Watch, as well as for Harvard … See Full Bio

View all posts by Julie Corliss

About the Reviewer

Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing

Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. … See Full Bio

View all posts by Robert H. Shmerling, MD

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New guidelines detail what you should eat for a healthy heart

News briefs

About the Author

About the Reviewer

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