From the Guidelines
A heart-healthy diet should prioritize whole, unprocessed foods including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, as outlined in the most recent guidelines from the American Heart Association 1. To achieve and maintain a healthy body weight and reduce the risk of heart disease, it is essential to balance energy intake and expenditure. The key components of a heart-healthy diet include:
- Eating plenty of fruits and vegetables; choosing a wide variety
- Choosing foods made mostly with whole grains rather than refined grains
- Selecting healthy sources of protein, such as mostly protein from plants (legumes and nuts), fish and seafood, and low-fat or fat-free dairy products
- Using liquid plant oils rather than tropical oils, animal fats, and partially hydrogenated fats
- Choosing minimally processed foods instead of ultraprocessed foods
- Minimizing intake of beverages and foods with added sugars
- Choosing and preparing foods with little or no salt
- Limiting alcohol intake if alcohol is consumed The Mediterranean and DASH diets are examples of heart-healthy eating patterns that have been shown to reduce the risk of heart disease when followed consistently 1. It is crucial to make gradual changes to establish sustainable eating habits that benefit heart health long-term, rather than trying to make drastic changes that may not be maintainable. By following these guidelines and making informed food choices, individuals can significantly reduce their risk of heart disease and promote overall cardiovascular health, as supported by the most recent and highest quality evidence 1.
From the Research
Key Components of a Heart-Healthy Diet
- Maximize consumption of whole grains, vegetables, fruit, and legumes 2
- Discourage consumption of meat and meat products as well as refined and processed foods 2
- Choose plant-based diets, such as Mediterranean and vegetarian diets, which are associated with numerous health benefits and lower risk of cardiovascular disease 2, 3, 4
- Include regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, and whole grains 5
- Limit intake of saturated and trans fats, and increase consumption of n-3 polyunsaturated fatty acids 5, 6
Dietary Patterns and Recommendations
- Eat plenty and a variety of fruits and vegetables 3
- Choose whole grain foods and products 3
- Choose healthy sources of protein, such as plants, fish and seafood, and low-fat or fat-free dairy products 3
- Use liquid plant oils rather than tropical oils and partially hydrogenated fats 3
- Minimize intake of beverages and foods with added sugars, and choose foods with little or no salt 3
- Adhere to a Mediterranean diet, which is strongly recommended for lowering cardiovascular disease and total mortality 4
Fatty Acids and Heart Health
- Saturated fatty acids and trans fats are associated with an increased risk of coronary heart disease 6
- Monounsaturated fatty acids and polyunsaturated fatty acids are associated with a decreased risk of coronary heart disease 6
- Omega-3 fatty acids have anti-inflammatory properties and may provide benefits for patients with certain medical conditions, such as cystic fibrosis and dementia 6