Foods that impact heart health

The 2021 American Heart Association's nine food and drink recommendations for cardiovascular health¹

1. Adjust energy intake and expenditure to achieve and maintain a healthy body weight.
2. Eat plenty of vegetables and fruits – choose a wide variety.
3. Choose foods made mostly with whole grains rather than refined grains.
4. Choose healthy sources of protein:
   1. Mostly from plants (legumes and nuts)
   2. Fish and seafood
   3. Low-fat or fat-free dairy products instead of full-fat dairy products
   4. If meat or poultry are desired, choose lean cuts and avoid processed forms.
5. Use liquid plant oils (such as olive, safflower, corn) rather than animal fats (like butter and lard) and tropical oils (such as coconut and palm kernel).
6. Choose minimally-processed foods instead of ultra-processed foods high in saturated fats, salt and/or free sugars.*
7. Minimise intake of foods and drinks with added sugars.
8. Choose and prepare foods with little or no salt.
9. If you do not drink alcohol, do not start. If you choose to drink alcohol, limit intake.

* There is no commonly accepted definition for ultra-processed foods, and some healthy foods may exist within the ultra-processed food category.

See the 2021 AHA Cardiovascular Dietary Guidelines