The eating pattern the American Heart Association recommends isn't built on a single "superfood." It's a mix: plenty of vegetables, fruit, whole grains, beans, nuts and seeds, fish, and liquid plant oils in place of butter, with less salt, added sugar and processed meat. Here's what that looks like on a real shopping list, and simple ways to eat more of it.
Key Takeaways
- Fill about half your plate with vegetables and fruit, in a range of colors.
- Choose whole grains like oats, brown rice and whole-wheat bread over refined ones.
- Get protein mostly from beans, lentils, nuts, fish and poultry, and eat less processed meat.
- Cook with liquid plant oils like olive and canola, and keep butter and other solid fats for now and then.
- Check labels for sodium and added sugar, since that's where packaged foods add up.
What to put on your list
| Food group | Easy picks | Simple ways to use them |
|---|---|---|
| Vegetables | Leafy greens, broccoli, peppers, carrots, frozen mixed veg | Add a handful of greens to eggs, soups and pasta |
| Fruit | Berries, apples, oranges, bananas, frozen fruit | Keep a bowl on the counter; frozen berries in oatmeal |
| Whole grains | Oats, brown rice, quinoa, whole-wheat bread and pasta | Swap half your white rice for brown to start |
| Beans and lentils | Canned chickpeas, black beans, lentils | Rinse canned beans to cut sodium; add to salads and chili |
| Nuts and seeds | Walnuts, almonds, pistachios, ground flaxseed, chia | A small handful as a snack; flax or chia in yogurt |
| Fish | Salmon, sardines, trout, canned tuna | The AHA says to eat fish and seafood regularly |
| Healthy fats | Olive oil, canola oil, avocado | Cook with oil instead of butter; avocado on toast |
| Dairy | Plain yogurt, lower-fat milk and cheese | Plain yogurt with fruit instead of sweetened cups |
What to eat less of
- Sodium: most of it comes from packaged and restaurant food, not the salt shaker. Compare labels and pick the lower number.
- Added sugar: sugary drinks are the biggest source for many people.
- Processed meat: bacon, sausage, hot dogs and deli meats.
- Saturated fat: fatty cuts of red meat, butter and full-fat cheese in large amounts.
A sample day
- Breakfast: oatmeal with frozen berries, ground flaxseed and a few walnuts
- Lunch: a big salad with chickpeas, peppers, olive oil and lemon, plus whole-grain bread
- Snack: an apple and a small handful of almonds
- Dinner: baked salmon, brown rice and roasted broccoli
- Drinks: water, unsweetened tea or coffee
Small swaps that add up
- White bread to whole-wheat
- Butter to olive oil for cooking
- Soda to sparkling water with fruit
- Chips to unsalted nuts or popcorn
- Deli meat sandwiches to tuna, chicken or bean-based fillings
If you have a heart condition or take medicine, ask your doctor or a registered dietitian how to adjust this for you.
FAQ
Is dark chocolate heart-healthy?
It can fit into a balanced diet as a treat, but it's still high in calories and saturated fat. Keep portions small.
Are eggs OK?
For most healthy people, eggs can be part of a balanced eating pattern. Ask your doctor if you've been told to watch cholesterol.
Sources
- American Heart Association, The AHA Diet and Lifestyle Recommendations
- U.S. Dietary Guidelines for Americans, dietaryguidelines.gov
Photo: Shameel mukkath / Pexels
