Tara McPherson Corporate Wellness Team Lead View Bio

American Heart Month

The American Heart Association (AHA) released updated dietary guidance outlining nine practical steps that can significantly improve heart health and overall well-being when followed consistently over time. Rather than promoting fad diets or strict rules, the new recommendations focus on sustainable eating patterns that fit real life.

Cardiovascular disease remains a leading cause of illness in the United States, and experts estimate that up to 80% of heart disease and stroke may be preventable through healthy lifestyle choices, including diet. Yet more than half of adults and children still follow unhealthy eating patterns, increasing risks for conditions like high blood pressure, obesity, diabetes and high cholesterol. The AHA’s updated guidance aims to make hearthealthy eating more achievable for everyone.

The AHA recommends focusing on overall eating habits, not individual nutrients, using these nine evidence-based steps:

  1. Balance calories with physical activity to maintain a healthy weight.
  2. Eat a wide variety of fruits and vegetables.
  3. Choose whole grains instead of refined grains.
  4. Prioritize healthy protein sources, especially plant-based options like beans, lentils, nuts and seeds.
  5. Replace saturated fats with unsaturated fats, such as those found in olive oil, avocados and nuts.
  6. Limit ultra-processed foods, including packaged snacks and ready-made meals.
  7. Reduce added sugars, particularly sugary drinks.
  8. Lower sodium intake by watching for hidden salt in packaged foods.
  9. Avoid starting alcohol or limit intake if you drink.

Nutrition experts emphasize that heart health is built through small, consistent changes, not perfection. Simple swaps can add up to meaningful health improvements over time. For personalized guidance, employees are encouraged to discuss nutrition recommendations with their healthcare provider that align with their individual health needs and goals.

 

This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice.
Readers should contact a health professional for appropriate advice. © 2026 Zywave, Inc. All rights reserved.