Nutrition

Healthy Eating Patterns for Heart Health

Published 2026-10-31 · Educational guide

Quick answer: The American Heart Association considers DASH, Mediterranean, and plant-based eating patterns as ideal for heart health. A practical starting point is to eat more vegetables and fruit, then switch to whole grains, then add more plant proteins.

The eating patterns

The American Heart Association describes an ideal diet as one aligned with the DASH diet (high in fruits and vegetables, low in processed foods), the Mediterranean diet, or a plant-based diet.

DASH: fruits, vegetables, whole grains, low-fat dairy, and less salt and processed food
Mediterranean: vegetables, legumes, whole grains, olive oil, and fish
Plant-based: mostly plant foods, with fewer animal products

Start with three steps

Make changes gradually. The American Heart Association suggests eating more vegetables and whole fruits first, then switching to whole grains, then increasing plant proteins.

Keep it realistic

No single food defines a healthy diet. Focus on patterns you can follow for years, and adjust portions and salt over time.

Frequently asked questions

Which diet is best for the heart?

DASH, Mediterranean, and plant-based patterns are all recognized by the American Heart Association. Choose one that fits your preferences and budget.

Where should I start?

Add vegetables and fruit to most meals, then swap refined grains for whole grains.

Sources

This article is for education only and doesn’t replace care from a licensed professional. Before buying any product or changing a treatment, consult your dentist or physician.