The formula for good health: good eating patterns maintained over time

This is evidenced by the balance of the latest scientific evidence on this matter contained in the recently published “Dietary guide to improve cardiovascular health 2026: a scientific statement from the American Heart Association”, which updates the same document from 2021.

The new version of this guide comes at a time when the American Heart Association is aware that more than half of adults and around 60% of children in the US follow unhealthy diets, which results in more cardiovascular diseases.

The document summarizes in nine measures the dietary pattern that must be followed to keep the heart at bay: making a good adjustment between food intake and energy expenditure to maintain a healthy weight; eat lots of vegetables and fruits and a variety of them (even canned or frozen); and eat natural cereals, and preferably whole grains, instead of refined ones.

You must choose healthy sources of protein: more legumes and nuts and less meat; replace saturated fats with healthy fats such as those found in vegetable oil or avocados; opt for minimally processed foods instead of ultra-processed ones with additives; minimize sugar and salt intake; and consuming no or little alcohol are the rest of the patterns.

By food sources, American cardiologists confirm that meat protein consumption continues to increase and is greater than vegetable protein; or that low-fat dairy products are the preferred option to control calorie and fat intake, although whether they have more benefits than full-fat dairy products remains a matter of debate.

In addition, there is solid evidence that the consumption of ultra-processed and high-salt foods (which are usually the same) is associated with poor health data; just like alcohol consumption.

Cardiologists emphasize something important: when it comes to eating, you have to choose a healthy roadmap that a person can maintain throughout life, and for that it is better to follow patterns that are tied to specific foods.

“To make healthy eating more accessible and sustainable, we recommend that people focus on their general eating pattern rather than on specific foods. Aspire to progress, rather than perfection,” says Alice Lichtenstein, one of the researchers who wrote the guide, affiliated with Tufts University in Boston.

The updated 2026 guidelines also remind that healthy eating patterns must be followed from birth; that the family is the transmission belt for healthy eating, that good habits can be adapted to cultural and personal food preferences, and that physical exercise is an essential complement to a healthy diet.

Cardiologists remember that up to 80% of heart disease and stroke can be prevented by following a set of four healthy habits (eat better, be more active, quit smoking and sleep well) and four health factors (control weight, cholesterol, blood sugar and blood pressure).