American Heart Association Releases 9 Key Dietary Guidelines to Reduce Heart Disease Risk in 2026

The American Heart Association (AHA) has released updated dietary guidance to reduce the risk of heart disease. The new guidelines, published on March 31, 2026, in the journal Circulation, emphasize flexibility, accessibility, and overall eating patterns rather than isolated foods or nutrients.

The AHA encourages healthy eating habits early in life and supports maintaining them throughout all stages of life. The updated guidance highlights that a heart-healthy diet is flexible, culturally sensitive, and adaptable to personal preferences. It applies to all foods and beverages, regardless of where they are consumed—at home, in restaurants, schools, or workplaces. 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 outlines nine essential features of dietary patterns that promote cardiovascular health:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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 is recommended.
7. Reduce Sodium Intake
   Excess sodium can raise blood pressure. The AHA recommends limiting sodium to no more than 2,300 milligrams per day, ideally aiming for 1,500 milligrams for most adults.
8. Limit Added Sugars
   Added sugars contribute to obesity, diabetes, and heart disease. The AHA suggests limiting added sugars to no more than 6% of daily calories for adults and avoiding them in children under 2.
9. Drink Water and Avoid Sugary Beverages
   Water is the healthiest choice for hydration. Sugary drinks, including sodas and fruit juices with added sugars, should be avoided. The AHA recommends limiting alcohol intake to no more than one drink per day for women and two for men.

How to Implement the Guidelines

Experts advise starting with a couple of changes and then layering in more over time. The AHA emphasizes that small, consistent adjustments can lead to significant long-term health benefits. The guidelines are designed to be adaptable to individual preferences, cultural backgrounds, and lifestyles, making it easier for people to adopt heart-healthy habits.