The American Heart Association Diet and Lifestyle Recommendations

A healthy diet and lifestyle are the keys to preventing and managing cardiovascular disease. It’s not as hard as you may think. Remember, it’s the overall pattern of your choices that counts. Make the simple steps below part of your life for long-term benefits to your health and your heart.

Use up at least as many calories as you take in.

Start by knowing how many calories you should eat and drink to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,000-calorie-per-day diet. You may need fewer or more calories depending on several factors including age, gender and level of physical activity.
Increase the amount and intensity of your physical activity to burn more calories.
Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week. Ideally, your activity should be spread throughout the week.

Regular physical activity can help you maintain your weight, keep off weight that you lose and reach physical and cardiovascular fitness. If it’s hard to schedule regular exercise, look for ways to build short bursts of activity into your daily routine such as parking farther away and taking the stairs instead of the elevator.

Eat an overall healthy dietary pattern that emphasizes:

A wide variety of fruits and vegetables
Whole grains and products made up mostly of whole grains
Healthy sources of protein (Mostly plants such as legumes, and nuts; fish and seafood; low-fat or fat-free dairy; and, if you eat meat and poultry, ensure it is lean and unprocessed.)
Liquid non-tropical vegetable oils such as canola, corn, olive, soybean and sunflower oils.
Minimally processed foods
Minimized intake of added sugars
Foods prepared with little or no salt
Limited or preferably no alcohol intake

Apply this guidance wherever food is prepared or consumed.

It is possible to follow a heart-healthy dietary pattern regardless of whether food is prepared at home, ordered in a restaurant or online, or purchased as a prepared meal. Read the Nutrition Facts and ingredient list on packaged food labels to choose those with less sodium, added sugars and saturated fat. Look for the Heart-Check mark to find foods that have been certified by the American Heart Association as heart-healthy.