Diet & Nutrition Hub
Heart-Healthy Diet Guide
Built on the AHA 2026 guidelines and the DASH eating plan — the gold standard for non-pharmaceutical cardiovascular management.
Whole Grains
6-8
servings/day
Whole wheat bread, brown rice, oatmeal, quinoa
Vegetables
4-5
servings/day
Broccoli, carrots, spinach, sweet potatoes, tomatoes
Fruits
4-5
servings/day
Berries, bananas, oranges, apples, grapes
Lean Protein
2-3
servings/day
Fish (2x/week), chicken, lean beef, tofu, beans
Nuts & Seeds
4-5
servings/week
Almonds, walnuts, flaxseeds, sunflower seeds
Healthy Fats
2-3
servings/day
Olive oil, avocado, fatty fish (EPA/DHA)
AHA 2026: 9 Pillars of Heart-Healthy Eating
1Adjust energy intake to maintain a healthy body weight
2Prioritize whole grains over refined carbohydrates
3Choose a variety of fruits and vegetables daily
4Select healthy protein sources (plant-based preferred)
5Use liquid plant oils rather than solid fats
6Choose minimally processed foods
7Minimize added sugars (< 10% of daily calories)
8Choose foods prepared with little or no salt (< 1,500mg ideal)
9Limit alcohol consumption
Kit Alignment with AHA 2026
| Nutrient | AHA Recommendation | Kit Alignment |
|---|---|---|
| Saturated Fat | < 10% of total daily calories | Emphasizes unsaturated fats from plant sources |
| Protein Intake | 1.2-1.6 g/kg for older adults | High-quality, nutrient-dense protein focus |
| Sodium | Ideally < 1,500 mg/day; max 2,300 mg | Low-sodium guidelines in all eating plans |
| Added Sugars | < 10% daily; < 10g per meal | Whole, minimally processed foods focus |
| Fiber | 25-30g daily | DASH targets plus nightly soluble fiber supplement |
| Omega-3 (EPA/DHA) | 2 fish meals/week or 3g supplement | Integrated into meal plans and supplementation |
Sample DASH Day (~1,800 cal)
Breakfast350 cal
Oatmeal with blueberries and walnuts. Green tea.
Snack200 cal
Apple slices with 2 tbsp almond butter.
Lunch450 cal
Grilled chicken salad with mixed greens, tomatoes, avocado, olive oil dressing.
Snack200 cal
Handful of unsalted almonds and a banana.
Dinner550 cal
Baked salmon, quinoa, steamed broccoli, side salad. Squeeze of lemon.
Evening50 cal
Healthy Heart nightly fiber powder mixed with water.
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