US issues new heart health diet guidelines: Start early, limit sugar, avoid alcohol

The American Heart Association has issued updated heart health diet guidelines, emphasising the importance of starting healthy eating habits early in life and maintaining them consistently. Published in the journal Circulation, the new recommendations replace the 2021 guidelines and focus on a sustainable, long-term approach to controlling cholesterol, blood sugar, blood pressure, and body weight. Experts strongly advise avoiding alcohol altogether if one has not started drinking, as it can harm the heart from the very first sip, while those who already consume it should limit intake.

According to cardiologist Dr Ranjan Shetty, the biggest shift in the new guidelines is the emphasis on early dietary discipline—even from childhood and during pregnancy—highlighting how early nutrition shapes lifelong heart health. The guidelines promote a holistic lifestyle approach that combines balanced eating with regular exercise and weight management, stressing that calorie intake should match energy expenditure.

Rather than focusing on individual ingredients, the recommendations encourage adopting a consistent heart-healthy dietary pattern across all settings—home, schools, workplaces, and social environments. Diets rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats are strongly encouraged, while intake of salt, added sugars, processed foods, and saturated fats should be minimised. Plant-based proteins and fish rich in omega-3 fatty acids are preferred over red and processed meats, which are linked to higher health risks.

The guidelines also highlight the dangers of added sugars—found in various forms like syrups, honey, and processed foods—which significantly increase the risk of obesity, Type 2 diabetes, and heart disease. Maintaining a healthy body weight through balanced nutrition and regular physical activity, including muscle-strengthening exercises, is considered essential for long-term cardiovascular health.