The American Heart Association (AHA) on Tuesday outlined 10 key features of a heart-healthy eating pattern.
The organization’s new scientific statement, titled “2021 Dietary Guidance to Improve Cardiovascular Health” and published in the journal Circulation, emphasizes the importance of overall dietary pattern, rather than individual foods or nutrients, as well as underscores the critical role of nutrition.
The features listed, the AHA said, can be adapted to accommodate certain factors including cultural traditions, food likes and dislikes and whether most meals are consumed at home or “on-the-go.”
According to the group, the statement reflects that a poor diet is strongly associated with an increased risk of cardiovascular disease and death.
The importance of a total dietary pattern – rather than “good” or “bad” foods or nutrients – is emphasized, as well as the role of nutrition education.
Eating healthy early in life and maintaining healthy habits are also underscored.
“We can all benefit from a heart-healthy dietary pattern regardless of stage of life, and it is possible to design one that is consistent with personal preferences, lifestyles and cultural customs,” Alice Lichtenstein, chair of the scientific statement writing group, said in a statement. “It does not need to be complicated, time-consuming, expensive or unappealing.”
The 10 features that can help reduce the risk of heart disease:
- Balancing food and calorie intake with physical activity
- Choosing a wide variety to eat with fruits and vegetables
- Choosing whole grains
- Including healthy sources of lean and/or high-fiber protein
- Using liquid non-tropical plant oils
- Choosing minimally-processed foods and avoiding ultra-processed foods
- Minimizing intake of added sugars
- Choosing or preparing foods with little or no salt
- Limiting alcohol consumption
- Applying the guidance no matter where food is prepared or consumed
In addition, for the first time, the AHA summarizes evidence that addresses sustainability and enumerates several challenges that make it more difficult to adopt and maintain a heart-healthy eating pattern.