American Heart Association Releases 2026 Dietary Guidance: 9 Steps for Heart-Healthy Eating

The American Heart Association has published its “2026 Dietary Guidance to Improve Cardiovascular Health” in the journal Circulation, recommending a lifelong healthy eating pattern to reduce cardiovascular disease risk. The guidance comes as more than half of U.S. adults and about 60% of children have unhealthy diets, contributing to high rates of high blood pressure, obesity, and deaths from chronic conditions such as cardiovascular disease.

The statement outlines nine key features of a heart-healthy dietary pattern. First, individuals should adjust energy intake and expenditure to achieve and maintain a healthy body weight by balancing food intake with physical activity. Second, eating a variety of vegetables and fruits—including canned and frozen options—is encouraged for their nutritional value. Third, choosing foods made mostly with whole grains, such as whole‑wheat bread, brown rice, and oatmeal, over refined grains like white bread or rice is recommended.

Fourth, the guidance emphasizes choosing healthy sources of protein, shifting from meat to plant-based sources like legumes (beans, peas, lentils), nuts, and seeds, along with fish and seafood. Low-fat or fat-free dairy products are preferred, and if red meat is consumed, lean cuts should be chosen while avoiding processed forms and limiting portion size. Fifth, sources of unsaturated fats from nuts, seeds, avocados, and nontropical plant oils should replace saturated fats.

Sixth, minimally processed foods—those close to their natural state with minimal added commercial ingredients—should be chosen over highly processed options. Seventh, intake of added sugars should be minimized by limiting sugar-sweetened beverages and foods with added sugar. Eighth, choosing foods low in sodium and preparing foods with minimal or no salt is advised, with awareness of hidden sodium in prepared and packaged foods; herbs, spices, or lemon can be used for flavor instead of salt.

Ninth, if alcohol is not consumed, do not start; if alcohol is consumed, intake should be limited due to increased risk of high blood pressure and other health conditions. Alice H. Lichtenstein, D.Sc., FAHA, volunteer chair of the scientific statement writing committee, stated, “For healthy eating to be more attainable and sustainable, we recommend people focus on their overall eating pattern rather than specific nutrients or foods. Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”

The guidance is designed to improve cardiovascular health but is generally consistent with dietary recommendations for other conditions like Type 2 diabetes, kidney disease, some cancers, and brain health 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 added.