New AHA Guidelines Reveal 9 Simple Steps to Lower Heart Disease Risk

The American Heart Association (AHA) has released fresh dietary advice aimed at boosting heart health and cutting the chances of developing heart disease.

This updated scientific statement, published March 31, 2026, in the journal Circulation, improves upon earlier recommendations. Instead of focusing on single foods or nutrients, it looks at overall eating habits. The guidance encourages people to start healthy eating early in life and keep it up at every age.

The new advice stresses that a heart-friendly diet can be flexible, respect different cultures, and fit personal tastes. It applies to all foods and drinks, whether eaten at home, in a restaurant, at school, or at work. The AHA wants heart-healthy choices to be the easiest option everywhere.

Here are the nine key features of a heart-healthy eating pattern:

Balance Calories with Activity

Keeping a healthy body weight is essential. Eat the right number of calories to match how much you move. Older kids and teens should get 60 minutes of physical activity each day. Adults should aim for at least 150 minutes of moderate to vigorous activity weekly, plus muscle-strengthening exercises.

Eat Lots of Vegetables and Fruits

A wide mix of whole or lightly processed vegetables and fruits is key. They provide important nutrients and fiber that help the heart. Frozen or canned options are fine as long as they don’t have added sugars or salt.

Choose Whole Grains Instead of Refined Grains

Whole grains like oats, brown rice, quinoa, and whole wheat contain all parts of the grain. They offer fiber and nutrients. Eating whole grains regularly is linked to lower risks of heart disease, stroke, and diabetes.

Pick Healthy Proteins

Move toward plant-based proteins like beans, lentils, and nuts. These are rich in fiber and healthy fats. Eating fish and seafood regularly is also recommended for their omega-3 fats. Choose low-fat or fat-free dairy instead of full-fat versions. If you eat red meat, pick lean cuts, skip processed meats, and keep portions small.

Swap Saturated Fats for Unsaturated Fats

Use nontropical plant oils such as olive, canola, and soybean oils instead of animal fats like butter or beef fat, or tropical oils like coconut and palm oil. This switch lowers harmful LDL cholesterol and reduces heart disease risk.

Favor Minimally Processed Foods Over Ultra-Processed Foods

Ultra-processed foods — those heavily changed with added sugars, salt, and preservatives — are linked to obesity, diabetes, and heart disease. Choosing whole, lightly processed foods supports better health.

Limit Added Sugars

Added sugars in drinks and foods contribute to obesity and heart disease risk. Cutting back is important throughout life. This means avoiding sugary drinks and watching for sweeteners added during cooking or processing.

Reduce Sodium Intake

Too much salt raises blood pressure, a major risk factor for heart disease. Choose low-sodium foods and use little or no salt when cooking. Eating more potassium-rich foods like fruits and vegetables can also help balance blood pressure.

Be Careful with Alcohol

If you don’t drink, don’t start. If you do drink, limit how much. Alcohol can raise blood pressure even at low levels and increase the risk of certain cancers. Binge drinking and heavy drinking are especially harmful and should be avoided.

How to Start Eating for a Healthier Heart

These recommendations focus on building heart-healthy eating habits early and keeping them throughout life. The guidance also works well for other chronic conditions like diabetes, cancer prevention, and kidney disease, offering benefits beyond heart health.

Dr. Jodi Myers, a medical advisor at Amie, said the biggest mistake people make is trying to change everything at once. “Sustainability comes from stacking changes, not switching overnight,” she said.

The easiest switch that also has the biggest impact is swapping refined grains for whole grains — for example, eating brown rice and whole wheat bread instead of white versions — and adding a serving of vegetables. “Those two changes alone improve fiber intake, glycemic control, and micronutrient density without requiring you to learn new recipes,” Myers said.

Next, start using liquid plant oils like olive oil instead of solid fats, and add two fish meals per week. “The AHA specifically highlights minimally processed foods over ultra-processed ones, and I’d frame that practically,” she said. “If you can’t identify the original food source by looking at the ingredient list, that’s your signal to find an alternative.”

Myers also noted that the AHA’s alcohol guidance now says non-drinkers should not start drinking for health reasons. “For patients who do drink, I recommend tracking intake for one week before making changes,” she said. “Most people underestimate their consumption until they see the data.”

She added that the key is to treat these recommendations “as a direction, not a destination.” “You don’t need to be perfect on all nine keys to see cardiovascular benefit,” Myers said. “Even consistent adherence to four or five of them meaningfully reduces risk.”