The new heart-healthy way to eat
When it comes to heart-healthy eating, the American Heart Association takes a balanced approach. According to dietary guidance released in November 2021, here’s what a healthy eating pattern looks like:
Have more
Fruits and vegetables
Eat different kinds for nutritional variety. Deeply colored whole foods, like leafy greens, are great as they are more nutrient dense.
Whole grain foods
Choose whole grain breads, cereals, and brown rice; they’re a great source of fiber.
Healthy proteins
These include fish, legumes (chickpeas, lentils, split peas), nuts, low-fat and fat-free dairy, poultry, and lean meat.
Liquid plant oils
Opt for oils like soybean, canola, and olive.
Have fewer
Beverages and foods with added sugars
Watch out for common sugars including glucose, dextrose, sucrose, corn syrup, honey, maple syrup, and concentrated fruit juice.
Ultra-processed foods
They likely include salt, sweeteners, and fat, as well as artificial colors and flavors. They’re associated with weight gain and heart disease.
Processed meat
This includes bacon, deli meats, hot dogs, and pepperoni. Try poultry, fish, nuts, or legumes instead.
Foods high in salt
Watch out for foods that are processed or packaged, as well as those that come from restaurants.
Alcoholic beverages
If you drink, have no more than one drink per day for women, or two for men.
Tropical oils
Avoid coconut, palm, and palm kernel oils.