The American Heart Association has issued updated dietary recommendations aimed at promoting heart health and lowering the risk of cardiovascular disease.
According to the World Health Organization, cardiovascular diseases remain the leading cause of death worldwide, accounting for an estimated 17.9 million deaths each year. Poor dietary habits and lack of physical activity are major contributing factors.
The updated, evidence-based guidelines focus on nine key dietary features:
1: Balance the calories you consume with physical activity to achieve and maintain a healthy weight.
2: Eat a wide variety of fruits and vegetables, choosing different colours, textures, and types
3: Choose whole grains like whole-wheat bread, brown rice and oats over refined grains such as white bread and white rice.
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4: Select plant-based protein options like beans, lentils, peas, nuts and seeds instead of meat; eat fish and seafood regularly, choose low-fat or fat-free dairy, and if consuming red meat, select lean cuts, limit portions and avoid processed options.
5: Replace saturated fats with healthier unsaturated fats from food like avocados, nuts, seeds and non-tropical, plant-based oils.
6: Choose minimally processed food items that are closer to their natural form rather than ultra-processed products
7: Limit sugary drinks and food with added sugars.
8: Reduce sodium intake and flavour food with herbs, spices or lemon instead of salt.
9: Limit alcohol intake and if you don’t drink alcohol, don’t start
“Cardiovascular disease begins early in life; even prenatal factors can contribute to increased risk in children as they grow,” noted the chair of the scientific statement writing committee. “So, it’s important that healthy eating patterns are adopted in childhood and continue throughout the entire lifespan.”
A heart-healthy dietary pattern is recommended beginning at age one. The guidelines emphasise focusing on overall eating habits rather than individual nutrients or specific food.
Adopting a healthy diet, along with other positive lifestyle behaviours such as regular physical activity, may help prevent up to 80 per cent of premature heart disease and stroke.