New heart health guidelines highlight 9 key lifestyle steps

The 9 features of a heart-healthy diet

The AHA’s guidance outlines 9 core components of a dietary pattern associated with improved cardiovascular health:

• balancing calorie intake with physical activity to maintain a healthy weight
• eating a wide variety of fruits and vegetables
• choosing whole grains over refined grains
• prioritizing healthy protein sources, especially plant-based options like beans, lentils, nuts, and seeds
• replacing saturated fats with unsaturated fats such as those found in avocados and plant oils
• limiting ultraprocessed foods
• reducing added sugars, particularly in drinks
• lowering sodium intake and avoiding excess salt
• avoid starting alcohol consumption, or limit intake if already drinking

Rather than focusing on strict rules, the guidance emphasizes flexibility and gradual improvements. This adaptability helps to accommodate personal preferences, ethnic and religious practices, personal needs and budgets, and varying life stages.

Another notable shift in the 2026 update is a stronger emphasis on overall dietary patterns rather than individual nutrients.

“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
<p>Additionally, the guidance acknowledges the ongoing