9 Steps for a Lifetime of Heart-Healthy Eating

(Feature Impact) More than half of adults and about 60% of children in the United States have unhealthy diets, which can contribute to higher rates of health factors such as high blood pressure and obesity, and lead directly to poor health outcomes including death from chronic conditions such as cardiovascular disease.

These findings come from the American Heart Association, a global force changing the future of health for all, which published its “2026 Dietary Guidance to Improve Cardiovascular Health” in its peer-reviewed, flagship journal “Circulation” recommending Americans follow a lifelong healthy eating pattern that may reduce cardiovascular disease risk and improve quality of life based on the latest in evidence-based science.

The statement outlines nine key features of a heart-healthy dietary pattern:

• Adjust energy intake and expenditure to achieve and maintain a healthy body weight: Try to balance how much you eat with how active you are to reach and maintain a healthy body weight.
• Eat a variety of vegetables and fruits: Include different colors, textures and types of produce. Remember, even canned and frozen can be nutritious and affordable.
• Choose foods made mostly with whole grains: Foods such as whole‑wheat bread, brown rice and oatmeal are typically better choices than refined grains including white bread or rice.
• Choose healthy sources of protein: Shift from meat to plant-based sources such as legumes, including beans, peas and lentils, along with nuts and seeds; regularly consume fish and seafood; select low-fat or fat-free dairy products; and, if red meat is desired, choose lean cuts, avoid processed forms and limit portion size.
• Choose sources of unsaturated fats: Replace saturated fats with healthy unsaturated fats, including those from nuts, seeds, avocados and nontropical plant oils.
• Choose minimally processed foods: Go with foods close to their natural state, with minimal added commercial ingredients, rather than those that are highly processed with additives.
• Minimize intake of added sugars: Limit the sugar-sweetened beverages you drink and the foods with added sugar you eat.
• Choose foods low in sodium and prepare foods with minimal or no salt: Be aware of hidden sources of sodium in prepared and packaged foods, and season food with 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.

“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 H. Lichtenstein, D.Sc., FAHA, volunteer chair of the scientific statement writing committee and senior scientist and leader of the Diet and Chronic Disease Prevention Directive at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “Every time you choose to make a swap for a healthier alternative, you’re making a step toward a healthier life.”

While the updated guidance is specifically designed to improve cardiovascular health, it’s generally consistent with dietary recommendations for other conditions like Type 2 diabetes, kidney disease, some cancers and brain health as well due to shared risk factors, including high blood pressure, high cholesterol, high blood sugar, excess weight and reduced kidney function.

“A healthy dietary pattern can support lifelong health and well-being beyond cardiovascular health,” Lichtenstein said.

To learn more about eating for heart and brain health, visit heart.org/healthydietand talk to your health care provider about what will work best for you.

Photo courtesy of Shutterstock

SOURCE:

American Heart Association

The Food and Drink section at STM Daily News delivers fresh coverage on dining, drinks, recipes, and the food stories bringing communities together.

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(Feature Impact) Making health-conscious decisions with your at-home menu doesn’t have to be complicated, but it does require commitment and a little more foresight at the grocery store. Simple adjustments to overall eating patterns, like building your plate around produce, powerful proteins and whole grains, can encourage better health.

Nutritious meal-planning can be easy, affordable and delicious – and it all starts with a little balance. Consider this advice from the American Heart Association’s Healthy for Good initiative, nationally sponsored by the Egg Nutrition Center, to adequately round out a healthy plate.

Fill Half Your Plate with Fruits and Veggies

Loaded with nutrients, fresh produce is a perfect place to start each plate. Fill about half your plate with combinations of bananas, strawberries, blueberries, sweet potatoes, peas, carrots and more of your favorites. To boost variety with each meal, look for fruit and veggie blends or step out of your usual routine and try something new.

Grocery tip: Frozen fruits and veggies are often cheaper and just as delicious as their fresh counterparts. It’s frozen right after it’s picked, locking in freshness for a longer shelf life. Just be sure to avoid products with added salt or sugar.

Carve Out a Quarter of the Plate for Powerful Proteins

Healthy food isn’t just fuel. It should be easy and nourish you, too. Look for versatile solutions that provide a protein power-up like skinless chicken breast, no-salt-added beans, low-sodium tuna, tofu or eggs.

High-quality protein from foods, along with a balanced diet and regular exercise, can help support the muscles in your body. Eggs are an example, along with lean animal protein and some plant-based proteins. According to the American Heart Association’s guidelines, healthy people can include up to one whole egg daily, and up to seven per week, as part of a heart-healthy diet. For older adults with normal cholesterol, two eggs per day is acceptable.

Eggs deliver both protein and choline, nutrients that help support growing brains and bodies, especially early in life. In fact, many Americans don’t get enough choline, a critical nutrient for supporting brain development, memory and mood.

Grocery tip: Stock up on proteins that offer both versatility and affordability, helping you cook multiple meals per week without putting a dent in your wallet. Eggs are a perfect example as they can be used at any meal, not just breakfast – try them in wraps or omelets in the morning, hard-boil them to go with a lunchtime salad or add to a frittata at dinner.

Save a Corner for Whole Grains

Finally, fill that last quarter of the plate with ready-to-go whole grains, many of which provide dietary fiber that can support a healthy heart and healthy digestion. Conversely, most refined grains contain little or no fiber.

Examples of whole grains include barley, brown rice, corn, oatmeal, rolled or steel-cut oats, popcorn, quinoa, sorghum and wild rice, along with products labeled “whole grain” or “whole wheat” like bread or pasta.

Grocery tip: Look for whole grains that can make mealtime a cinch. Corn tortillas, instant oats and even popcorn can help you create nutritious plates and better-for-you snacks with the snap of your fingers. Try keeping packets of pre-cooked brown rice on hand to bulk up favorite dishes or toss with leftovers to round out a healthy plate.

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Visit Heart.org to discover more nutrition guidance for heart-healthy meals.

3 Tips to Complement a Healthy, Balanced Plate

Nutrition isn’t just about what’s on your plate – it’s also about what’s next to it and how much is on it. Pair a balanced meal with this advice to help take healthy eating to the next level.

Stay Hydrated
If it’s not already a habit, add a glass of water to each meal. Staying hydrated helps your heart pump blood throughout the body, get rid of waste and regulate body temperature. While water is the best source of hydration, water-rich foods like fruits and vegetables can also play a role.

Watch Portion Sizes
Pay attention to suggested servings from your favorite food groups. For example, one slice of whole-grain bread, 1/2 cup of cooked pasta and two ounces of cheese (about the size of a domino) are the suggested serving sizes for these popular foods.

You can serve and eat smaller portions by:

• When cooking at home, offer the proper serving size to each family member then put extra food away for leftovers.
• When dining out, skip appetizers and split your meal with a friend or partner.
• Avoid eating while watching TV or at your computer. It may be harder to control how much you’re eating if you’re not paying full attention.
• Mindfully measure out your snacks – even fruits and veggies – into appropriate portions before serving instead of helping yourself directly from the bag or box.

Limit Salt
While sodium supports vital functions like controlling your body’s fluid balance, excess sodium in your bloodstream pulls water into the blood vessels, increasing the amount of blood inside them and thus increasing blood pressure. More than 70% of the sodium people eat comes from packaged, prepared and restaurant foods due to salt added for flavoring, stabilizing, preserving and reducing bacterial risk, according to the American Heart Association. 

Cutting back on sodium can help reduce the rise in blood pressure that occurs as you age, even if you don’t have high blood pressure now. It may also help reduce the risk of heart attack, heart failure, kidney disease and more.

Try cooking more meals at home where you can control sodium intake, flavoring foods with herbs and spices instead of table salt and rinsing canned beans and vegetables to wash away excess sodium.

Photo courtesy of Shutterstock (family preparing meal)

SOURCE:

American Heart Association

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A new nationally representative survey from health app Lifesum suggests Americans increasingly view ultra-processed foods (UPFs) as more than a “willpower” issue. The research, based on responses from 2,000 U.S. adults, found 90% believe UPFs are intentionally engineered to be hard to stop eating—while 81% say they’ve personally felt unable to stop once they start.

Ultra-Processed Foods Under Fire: New Data Shows Regret, Loss of Control, and Calls for Regulation

The survey also points to a widespread “control and regret” loop: 67% report they’ve tried and failed to cut back on certain ultra-processed foods, and 80% say they feel regret or frustration after eating them. The findings land as UPFs remain a dominant part of the American diet—federal dietary data indicates more than half of calories consumed in the U.S. come from ultra-processed foods, and high consumption has been linked in multiple studies to higher risks of obesity, type 2 diabetes, and cardiovascular disease.

Lifesum says the data reflects shifting public attitudes toward stronger oversight. In the survey, 81% support clearer warning labels on ultra-processed foods, 59% support restrictions on marketing, and 47% support regulation similar to tobacco or alcohol. The release also cites a recent report from researchers at Harvard University, the University of Michigan, and Duke University arguing that UPFs share similarities with cigarettes—such as engineered reward pathways and marketing designed to drive repeat consumption—strengthening the case for tighter regulation.

What to watch for

• Labeling momentum: With 81% backing warning labels, expect more debate over front-of-package disclosures and clearer definitions of “ultra-processed.”
• Marketing restrictions: The 59% support level signals potential policy focus on advertising practices—especially around kids and high-frequency digital targeting.
• Regulation framing shift: The 47% support for tobacco-style rules suggests UPFs may increasingly be discussed as a public health and consumer protection issue, not just nutrition advice.
• Scientific scrutiny vs. industry response: As more researchers compare UPFs to cigarettes, watch for counter-messaging from food manufacturers and lobbying around how UPFs are categorized.
• Consumer behavior tools: Demand may grow for evidence-based guidance and tracking tools (apps, labeling systems, education campaigns) that help people reduce UPF intake without relying solely on self-control.

Source

• Lifesum (official site)

Related Links

• Federal dietary data (CDC/NCHS Data Brief)
• Latest report (Wiley Online Library)

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