Statement Highlights:
- Sustaining lifelong healthier options such as herbs, spices or lemon instead of salt.
- If alcohol is not consumed, do not start; if alcohol is consumed, limit intake: Alcohol can increase your risk for high blood pressure and other health conditions, so if you don’t drink, don’t start.
“As a trusted source, the American Heart Association issues evidence‑based dietary guidance about every five years, undertaking a complex review that evolves alongside emerging research. Our 2026 guidance may look familiar, as it hasn’t shifted greatly from the 2021 recommendations,” said Alice H. Lichtenstein, D.Sc., FAHA, volunteer chair of the scientific statement writing committee and senior scientist and leader of the Diet & Chronic Disease Prevention Directive at the Jean Mayer USDA Human
- Protein: While the evidence on the relationship between protein amount and heart disease risk is still uncertain, the 2026 updated guidance recognizes that most people currently consume more protein from meat than plants, so guidance now supports multiple healthy protein choices including plant-rich sources and encourages the exchange of red meat for multiple alternate protein-rich foods, both plant and animal.
- Saturated Fat: Previous guidance focused specifically on using liquid plant oils instead of animal fat, tropical oils or partially hydrogenated fats (trans fats). The 2026 update, instead, provides broader guidance on choosing food sources of unsaturated fat over food sources of saturated fat. The statement also underscores that “dietary patterns that adhere to the 9 features outlined in this document are unlikely to exceed 10% of energy from saturated fat” — aligning with the 2025-2030 Dietary Guidelines for Americans issued by the federal government.
- Dairy: While still recommending low-fat and fat-free dairy products as a preferred choice to control calories and fat intake, the updated guidance recognizes that the potential health benefits of these compared with full-fat dairy products continue to be debated.
- Ultraprocessed Foods: Current research links the consumption of ultraprocessed foods to poor health outcomes. The updated guidance notes that efforts should focus on encouraging the choice of minimally processed foods as an approach to shifting the marketplace away from ultraprocessed products. The result could be increased availability of minimally processed options wherever people buy or eat food.
- Sodium: Recognizing that many foods, particularly those that are ultraprocessed, are high in sodium, the 2026 guidance puts more emphasis on choosing foods low in sodium and preparing foods with minimal or no salt. It also includes more current information on the role of potassium-rich foods in controlling blood-pressure compared to what was known in 2021.
- Alcohol: The new guidance acknowledges that the U.S. Department of Health and Human Services and the World Health Organization recognize that there is no safe level of alcohol consumption when it comes to the risk of developing certain cancers; the Association’s updated guidance presents the current evidence as it relates to cardiovascular disease and supports the recommendation of not starting to drink or limiting the intake of alcohol if it is consumed.
Progress over perfection
The 2026 dietary guidance focuses on the specific relationship between your health and what you eat. However, Lichtenstein said it’s important to recognize this is neither prescriptive nor restrictive. It is intentionally designed to provide flexibility in customizing a healthy dietary pattern to accommodate personal preferences, ethnic and religious practices, personal needs and budgets and varying life stages. She adds that this is the best approach to encourage lifelong adherence.
“For healthy eating to be more attainable and sustainable, we recommend people focus on their overall eating pattern rather than specific nutrients or foods. This approach is actionable, something that can be modified as people pass through different life-stages, while still adhering to the 9 key features,” she said. “The guidance applies to wherever you eat: at home, school, work, restaurants or in your community. You want to strive for progress rather than perfection. Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”
A lifetime of healthy eating: why it matters
Lichtenstein notes that what’s most critical is making healthier choices that can be sustained for a lifetime.
“Cardiovascular disease begins early in life; even prenatal factors can contribute to increased risk in children as they grow. So, it’s important that healthy eating patterns are adopted in childhood and continue throughout the entire lifespan,” she said. “The best way to do that is for adults to role model heart healthy eating patterns inside and outside the home.”
The 2026 updated guidance recommends:
- Children can and should begin following a heart‑healthy dietary pattern starting at 1 year of age.
- Families play a huge role — when adults stock the house with and choose heart-healthy foods, kids are more likely to do the same.
- Dietary needs vary throughout the life course and may change; work with your doctor and health care team to tailor these recommendations to your individual health needs and medical history.
- Heart-healthy dietary patterns are adaptable to cultural and personal food preferences.
According to the American Heart Association’s
<ul><li>More than 40% of adults and more than 1 in 5 children (age 2-19 years of age) have obesity and those numbers are projected to increase, according to heart.org/healthydiet and talk to your health care provider about what will work best for you.
This scientific statement was prepared by a volunteer writing group on behalf of the American Heart Association. American Heart Association scientific statements promote greater awareness about cardiovascular diseases and stroke issues and help facilitate informed health care decisions. Scientific statements outline what is currently known about a topic and what areas need additional research. While scientific statements inform the development of guidelines, they do not make treatment recommendations. American Heart Association guidelines provide the Association’s official clinical practice recommendations.
Co-authors are: Cheryl A.M. Anderson, Ph.D., M.P.H., FAHA; Lawrence J. Appel, M.D., M.P.H., FAHA; Dana M. DeSilva, Ph.D., R.D.; Christopher Gardner, Ph.D., FAHA; Frank B. Hu, M.D., Ph.D., FAHA; Daniel W. Jones, M.D., FAHA; Kristina S. Petersen, Ph.D., FAHA. Authors’ disclosures are listed in the manuscript.
The Association receives more than 85% of its revenue from sources other than corporations. These sources include contributions from individuals, foundations and estates, as well as investment earnings and revenue from the sale of our educational materials. Corporations (including pharmaceutical, device manufacturers and other companies) also make donations to the Association. The Association has strict policies to prevent any donations from influencing its science content and policy positions. Overall financial information is available
<p><em>More than 8 in 10 (82%) U.S. adults say they are confident in the American Heart Association to provide trustworthy information related to public health, according to a recent</em> Annenberg Policy Center poll. The Association ranked second only to an individual’s personal health care provider.
Additional Re
- Video interview clips with Alice H. Lichtenstein, D.Sc., FAHA, volunteer chair of the scientific statement writing committee and additional multimedia are on right column of release link.
- Spanish news release
- After 4 a.m. CT/5 a.m. ET, Tuesday, March 31, 2026,
<li>American Heart Association Health Information: @HeartNews - Follow news from Circulation, the American Heart Association flagship journal on X @CircAHA.
About the American Heart Association
The American Heart Association is a relentless force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public’s health, and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy, and care, we work tirelessly to advance health and transform lives every day. Connect with us on
