The latest guidelines give you the flexibility to create a healthy diet that fits your lifestyle and needs.

Remember that a healthy diet is crucial for preventing and treating heart disease. The American Heart Association recently updated its dietary guidelines to focus on healthy eating patterns rather than specific nutrients. To create a heart-healthy diet tailored to your needs, consider the following guidelines:

1. Balance your calorie intake with physical activity to maintain a healthy weight. Consulting with a dietitian can help determine calorie needs based on activity levels and make necessary adjustments to the diet.

2. Consume at least five servings of a variety of fruits and vegetables daily, whether fresh, frozen, or canned. Opt for frozen over canned to reduce salt intake.

3. Choose whole-grain foods over refined grains, as they are linked to a reduced risk of heart disease and other conditions. Experiment with different whole grains like quinoa, buckwheat, or wild rice for variety.

4. Prioritize plant-based proteins like nuts and legumes, and incorporate fish into your diet a few times a week. Consider replacing full-fat dairy products with low-fat options for better heart health.

5. Use liquid plant oils like olive or canola oil instead of tropical oils and saturated fats in cooking and meal preparation.

6. Avoid ultra-processed foods, which are high in salt, added sugar, fat, and preservatives. Opt for whole foods instead of processed and packaged options whenever possible.

7. Minimize consumption of foods and drinks with added sugars by checking Nutrition Facts labels for “added sugars” and scanning ingredient lists for sugar-related terms.

8. Control salt intake by reading food labels and keeping daily sodium intake below 2,300 milligrams. Be mindful of hidden salt in restaurant meals, processed foods, and condiments.

9. Limit alcohol consumption as it can increase the risk of stroke and irregular heartbeat. If you don’t drink, don’t start.

These recommendations apply dietary guidelines regardless of the setting. They emphasize the importance of portion control, minimizing sauces, and being forgiving if rules are occasionally broken. The overall message is to prioritize heart health and strive for improvement with each meal.