Consuming a rainbow of colorful fruits and vegetables which are full of nutrients and many types of beneficial plant molecules is linked to a reduced risk of cardiovascular disease and early death, the guidelines point out.

You should get at least five servings per day. Moore says the produce doesn't have to be fresh; it can be frozen or canned. But you can reduce salt by rinsing canned vegetables.

Choose whole-grain foods and products. The guidelines stress the importance of eating whole grains like whole-wheat bread or brown rice over refined grains such as white bread or white rice.

That's because eating whole grains every day is linked to a reduced risk for cardiovascular disease, heart attack, stroke, and diabetes.

They have B vitamins and protein, and they're not hard to find in most stores," Moore says. Choose healthy proteins. The guidelines suggest eating mostly plant-based proteins, such as nuts or legumes beans, lentils , along with two to three servings of fish per week.

They're all associated with lower cardiovascular disease risks. And while it's still debated, the new guidelines recommend replacing full-fat dairy products with low-fat dairy such as milk or yogurt for better heart health.

If you want meat or poultry, the guidelines urge eating only low-fat cuts and staying away from processed meats of any kind. How much protein do you need? Use liquid plant oils instead of tropical oils. The cardiovascular benefits of unsaturated fats from plant oils like olive, canola, or safflower oil are especially effective when they replace saturated fats, such as those in red meat and tropical oils like coconut or palm oil , according to the guidelines.

That's not a license to drown foods in plant-based oil; oils are still fats, and fat contains twice as many calories per gram as does protein or carbohydrate. The right amount for you depends on your calorie goals. See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks.

Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Nutrition Basics The American Heart Association Diet and Lifestyle Recommendations. Use up at least as many calories as you take in. Start by knowing how many calories you should be eating and drinking to maintain your weight.

Nutrition and calorie information on food labels is typically based on a 2, calorie per day diet. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. Increase the amount and intensity of your physical activity to burn more calories.

Aim for at least minutes of moderate physical activity or 75 minutes of vigorous physical activity or an equal combination of both each week.

A diet rich in fruits and vegetables—except for white potatoes—is associated with a reduced risk of cardiovascular disease CVD. Eating a wide variety of these provides adequate essential nutrients and phytochemicals.

Choose foods made mostly with whole grains rather than refined grains. Randomized controlled trials have shown that eating whole grains instead of refined grains improves cardiovascular risk factors. Choose healthy sources of protein.

Mostly protein from plants legumes and nuts : Higher intake of legumes beans and peas was associated with lower CVD risk in a recent systematic review. Higher nut intake was associated with lower risk of CVD, coronary heart disease CHD , and stroke.

However, preparation of fish by frying is not associated with benefits. Low-fat or fat-free dairy products instead of full-fat dairy products: Dietary patterns that include low-fat dairy are associated with a lower risk of obesity, CVD, and mortality.

If meat or poultry are desired, choose lean cuts and avoid processed forms: There is a direct association between red meat intake and CVD incidence and mortality, and an even stronger association for processed meat such as bacon or hot dogs.

Use liquid plant oils rather than tropical oils coconut, palm, and palm kernel , animal fats e. Liquid plant oils are rich in unsaturated fats, which reduce low-density lipoprotein LDL cholesterol and CVD risk, as are peanuts, most tree nuts, and flax seeds.

The American Heart Association recommends that:. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners.

Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains.

Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients the body needs.

Variety also makes meals and snacks more interesting. Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term.

What's important is that you eat healthy foods most of the time. Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind. There is a problem with information submitted for this request.

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Show references Sacks FM, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. How to avoid portion size pitfalls to help manage your weight.

Centers for Disease Control and Prevention. Accessed Feb. Department of Health and Human Services and U. Department of Agriculture. Accessed Jan. How to use fruits and vegetables to help manage your weight.

Flaxseed and flax oil. National Center for Complementary and Integrative Health. Hadi A, et al. Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials.

Pharmacological Research. Natural Medicines. Sea salt vs. table salt. American Heart Association. Zeratsky KA expert opinion.

Mayo Clinic. The skinny on fats. How much sodium should I eat per day? Healthy diet adult. FDA extends compliance date for certain uses of partially hydrogenated oils in food; denies petition for certain uses of PHOs.

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Webb, PA-C. The following are key points to remember from the American Heart Association AHA scientific statement on dietary guidance to improve cardiovascular health: Adjust energy intake and expenditure to achieve and maintain a healthy body weight. Metabolic needs decrease by about calories per day with each decade of adult life.

Eat plenty of fruits and vegetables; choose a wide variety. A diet rich in fruits and vegetables—except for white potatoes—is associated with a reduced risk of cardiovascular disease CVD.

Eating a wide variety of these provides adequate essential nutrients and phytochemicals. Choose foods made mostly with whole grains rather than refined grains. Randomized controlled trials have shown that eating whole grains instead of refined grains improves cardiovascular risk factors.

Choose healthy sources of protein. Mostly protein from plants legumes and nuts : Higher intake of legumes beans and peas was associated with lower CVD risk in a recent systematic review. Higher nut intake was associated with lower risk of CVD, coronary heart disease CHD , and stroke.

However, preparation of fish by frying is not associated with benefits. Low-fat or fat-free dairy products instead of full-fat dairy products: Dietary patterns that include low-fat dairy are associated with a lower risk of obesity, CVD, and mortality.

If meat or poultry are desired, choose lean cuts and avoid processed forms: There is a direct association between red meat intake and CVD incidence and mortality, and an even stronger association for processed meat such as bacon or hot dogs.

Use liquid plant oils rather than tropical oils coconut, palm, and palm kernel , animal fats e. Liquid plant oils are rich in unsaturated fats, which reduce low-density lipoprotein LDL cholesterol and CVD risk, as are peanuts, most tree nuts, and flax seeds.

Choose minimally processed foods instead of ultra-processed foods. Minimize intake of beverages and foods with added sugars. Added sugars have consistently been associated with elevated risk of type 2 diabetes, CHD, and excess body weight.