The American Heart Association (AHA) has released its “2026 Dietary Guidance to Improve Cardiovascular Health,” a comprehensive update aimed at addressing the widespread problem of poor diet in the United States. According to the AHA, more than half of adults and about 60% of children in the U.S. have unhealthy diets, contributing to high rates of high blood pressure and obesity, and leading directly to chronic conditions such as cardiovascular disease. The guidance, published in the AHA’s peer-reviewed journal “Circulation,” recommends a lifelong healthy eating pattern to reduce cardiovascular disease risk and improve quality of life.
The new 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 consumption with physical activity. Second, the guidance emphasizes eating a variety of vegetables and fruits, including canned and frozen options, which can be both nutritious and affordable. 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 AHA advises choosing healthy sources of protein, shifting from meat to plant-based sources like legumes (beans, peas, lentils), nuts, and seeds, along with regular consumption of fish and seafood, and selecting low-fat or fat-free dairy products. If red meat is desired, lean cuts should be chosen, processed forms avoided, and portion sizes limited. Fifth, the guidance recommends choosing sources of unsaturated fats over saturated fats, including those from nuts, seeds, avocados, and nontropical plant oils.
Sixth, minimally processed foods—those close to their natural state with minimal added ingredients—are preferred over highly processed options. Seventh, intake of added sugars should be minimized, particularly from sugar-sweetened beverages and foods with added sugar. Eighth, choosing foods low in sodium and preparing foods with minimal or no salt is crucial; hidden sodium in prepared and packaged foods should be monitored, and herbs, spices, or lemon used for seasoning instead of salt. Finally, the guidance advises that if alcohol is not consumed, do not start; if it is consumed, limit intake, as alcohol can increase the risk for high blood pressure and other health conditions.
“For healthy eating to be more attainable and sustainable, we recommend people focus on their overall eating pattern rather than specific nutrients or foods,” said Alice H. Lichtenstein, D.Sc., FAHA, volunteer chair of the scientific statement writing committee and senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”
The updated guidance is specifically 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.
To learn more about eating for heart and brain health, visit the American Heart Association’s healthy diet page and talk to your health care provider about what will work best for you.
