Daijiworld Media Network - Mumbai

Mumbai, Apr 3: The American Heart Association (AHA) has issued its “2026 Dietary Guidance to Improve Cardiovascular Health”, outlining key eating habits aimed at reducing the risk of heart disease and related conditions.

The updated guidelines stress that healthy dietary patterns, adopted early in life, can significantly lower the risk of cardiovascular diseases, with experts noting that up to 80% of heart disease and stroke cases could be prevented through proper diet and lifestyle choices.

According to the AHA, a heart-healthy diet should focus on fruits, vegetables, whole grains, plant-based proteins, and unsaturated fats, while limiting sugar, salt, and ultra-processed foods. Poor dietary habits, the report noted, are closely linked to conditions such as obesity, hypertension, and type 2 diabetes.

• Balance calories with physical activity: Maintaining a healthy weight is essential, with obesity identified as a major risk factor.

• Increase fruits and vegetables: Opt for fresh or minimally processed options without added sugars or sodium.

• Choose whole grains: Foods like oats, brown rice, and whole wheat are linked to better heart health.

• Prioritise healthy proteins: Shift towards plant-based sources like legumes and nuts, include fish, and limit red and processed meats.

• Use unsaturated fats: Prefer oils such as olive or canola over saturated fats to lower cholesterol.

• Avoid ultra-processed foods: These are often high in harmful additives, sodium, and sugar.

• Reduce added sugar intake: High sugar consumption increases the risk of cardiovascular disease and mortality.

• Limit salt consumption: Lower sodium intake helps manage blood pressure.

• Restrict alcohol intake: Experts advise caution, noting no clear cardiovascular benefit and potential health risks.

The AHA emphasised that combining these dietary practices with regular exercise and healthy lifestyle habits can significantly improve overall well-being and reduce long-term health risks.