9 steps to improve heart health, per new dietary guidance from AHA

Updated AHA guidance highlights the critical role of heart-healthy eating plans in supporting cardiovascular health. Image credit: Maskot/Getty Images This article originally appeared on Medical News Today The American Heart Association’s 2026 guidance emphasizes that lifelong healthy eating patterns can significantly reduce the risk of cardiovascular disease and related conditions.

The guidance notes that a heart-healthy diet centers on fruits, vegetables, whole grains, plant-based proteins, and unsaturated fats, while limiting sugar, sodium, and ultraprocessed foods. The update reflects stronger scientific evidence and shifts focus toward overall dietary patterns and sustainable habits rather than strict nutrient rules or short-term dietary choices.

The association adds that early and consistent adoption of healthy eating, alongside other healthy lifestyle behaviors, could help prevent up to 80% of heart disease and stroke. According to the American Heart Association (AHA), more than 11% of U.S.

adults currently have some type of cardiovascular disease . The AHA projects that number will climb to roughly 1 in 6 U.S.

adults by 2050, noting that a poor diet plays a central role. Evidence suggests that more than half of American adults and children follow an unhealthy dietary pattern.

These dietary choices can contribute to higher rates of health factors, such as hypertension , obesity , and diabetes , which lead directly to poorer health outcomes, such as cardiovascular disease and other chronic conditions. A new AHA statement highlights 9 key dietary steps that could help people reduce their risk of cardiovascular disease.

Published in Circulation , the updated 2026 dietary guidance reinforces the importance of maintaining a healthy eating pattern across the life span, with a focus on whole foods, plant-based proteins, and minimizing ultraprocessed products. The updated recommendations build on previous 2021 guidance, incorporating stronger scientific evidence while maintaining a consistent overall message of promoting sustainable, long-term eating habits rather than short-term fixes.

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 Alice Lichtenstein , DSc, FAHA, volunteer chair of the AHA statement writing committee, in a press release .

“This approach is actionable, something that can be modified as people pass through different life-stages, while still adhering to the 9 key features. 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.” — Alice Lichtenstein, DSc, FAHA While previous recommendations highlighted replacing animal fats with plant oils, the new guidance broadly encourages choosing foods rich in unsaturated fats over those high in saturated fats.

It also places greater emphasis on increasing plant-based protein consumption, reducing ultraprocessed food intake, and being mindful of hidden sodium, particularly in packaged products. Additionally, the guidance acknowledges the ongoing debate over dairy products and fat content, but continues to recommend low fat or fat-free options to manage calorie and saturated fat intake.

A lifelong approach to prevent heart disease The AHA guidance also highlights the importance of adopting heart-healthy eating plans in early life and continuing them throughout life. They advise that children can and should begin a heart-healthy dietary pattern starting at 1 year of age, and emphasize that family plays a critical role in shaping food choices.

“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,” Lichtenstein said in a press release.

“The best way to do that is for adults to role model heart-healthy eating patterns inside and outside the home,” she said. In a press release, Amit Khera , MD, FAHA, vice-chair of the AHA writing committee, highlighted that up to 80% of heart disease and stroke may be preventable through healthy lifestyle choices, such as the AHA’s Life’s Essential 8 healthy lifestyle guidance.

“These rates are alarming and reinforce that a lifetime of healthy eating is critical because high blood pressure and obesity are leading drivers of chronic disease and death. As we look at our work to improve the health of all people, it’s critical to understand the need for earlier prevention efforts.

Intentional choices at all stages of life can make a big difference. Parents and other adults can support and model overall healthy behaviors for their children for a healthy start.” — Amit Khera, MD, FAHA “Integrating the elements of the 2026 dietary guidance into your everyday life is an excellent first step toward reducing — and importantly preventing — the risk of heart disease and stroke for you and your family for years to come,” he said.

Helping weight loss, cholesterol beyond heart health While the updated guidance emphasizes the potential cardiovascular benefits, it is generally consistent with dietary recommendations to support health for other conditions. Many chronic conditions share common risk factors, including high blood pressure, excess weight, high blood sugar, and high cholesterol.

Therefore, improving eating habits can have wide-ranging health effects. A heart-healthy diet provides essential nutrients and fiber, and can help manage weight.

This can also help reduce the risk of type 2 diabetes , as well as lower the risk of certain cancers and kidney disease . “What you put in your body is going to significantly impact how it performs and changes as you age,” Lichtenstein said.

“A healthy dietary pattern can support lifelong health and well-being beyond cardiovascular health.” Alongside its dietary recommendations, the AHA continues to advocate for improved access to healthy foods, clearer nutrition labeling, and increased research into the role of diet in disease prevention. These efforts aim to make heart-healthy choices more accessible, particularly in communities where cost and availability remain barriers.

As cardiovascular disease rates continue to rise, health experts emphasize the critical role of long-term dietary habits for improving health and preventing disease. How to implement these 9 features Michelle Routhenstein , MS, RD, CDCES, CDN, a cardiology dietitian and owner of Entirely Nourished, spoke to Medical News Today about how to integrate these recommendations.

She emphasized that the guidance is about consistency, not perfection. She highlights that heart health is built over time through small, consistent habits.

Of these 9 key steps, what are some of the easier or practical dietary changes people can make to improve their heart health? “I always like to start by acknowledging what someone is already doing well, and then build from there with small upgrades that can meaningfully optimize their labs, meet their nutrition needs, reduce inflammation, and protect vascular health,” Michelle Routhenstein said.

“When people try to completely overhaul their diet and lifestyle, it often becomes overwhelming and unrealistic to sustain long term. The key is sustainability by personalizing the science into changes that feel manageable and can be maintained to support long-term heart health and optimal aging,” she said.

How can individuals realistically reduce their intake of ultraprocessed and high sodium foods in everyday life? “Awareness is key.

Many people think of ultraprocessed foods as obvious items like packaged donuts or sweets, but in reality they show up in more everyday foods than expected,” Routhenstein said. “Similarly, sodium is not just found in foods that taste salty.

Taking a simple inventory of what you eat regularly can help identify the biggest contributors,” she explained. “From there, it becomes much more practical to make targeted swaps that lower sodium while still maintaining flavor and enjoyment,” she added.

What are some simple ways to incorporate more plant based proteins into a typical diet? “This does not have to be all or nothing.

If someone is eating red meat most days, a great first step is simply creating more variety, such as adding beans, lentils, or fish to meals to reduce red meat portion sizes,” Routhenstein explained. “Another effective strategy is swapping red meat for omega-3-rich fish, shifting from saturated to unsaturated fats, which can help lower plaque-forming cholesterol,” she said.

“Rather than eliminating foods entirely, focusing on substitutions or gradual reductions can significantly improve the overall nutrient profile,” she underscored. What tips would you suggest for choosing foods with healthier unsaturated fats and incorporating them into diet?

“It is helpful to think in terms of replacement, not addition. Using foods like nuts, seeds, avocado, and fish in place of those higher in saturated fat allows you to naturally improve fat quality without increasing overall intake,” Routhenstein said.

How should people approach balancing convenience, cost, and healthy eating? “A lot of heart-healthy foods are actually some of the most affordable and convenient, such as beans, lentils, oats, frozen vegetables, and canned fish.

The key is making these foods your staples,” Routhenstein said. “I often recommend having a flexible structure for the week, along with light planning ahead to avoid the daily “what’s for dinner” question that no one enjoys,” she continued.

“Planning one bean-based meal, one fish meal, and a few simple home-cooked options can help reduce reliance on last-minute choices, which often end up being higher in sodium or more processed,” she said.