Kara Morton is a third year medical student at University of Louisville School of Medicine. You can follow her on instagram.

The American Heart Association (AHA) recommends following a diet that emphasizes the following:

• Vegetables
• Fruits
• Legumes (beans)
• Nuts and seeds
• Whole grains
• Fish and skinless poultry for those who choose to eat meat
• Low-fat dairy products for those who want to eat dairy
• Non-tropical vegetable oils such as olive oil

The AHA also recommends a diet that limits or eliminates the following:

• Saturated fats
• Trans fats
• Sodium
• Red meat
• Sweets and desserts
• Sugar-sweetened beverages, such as juices and sodas
• Other nutrient-poor foods, such as processed snacks and junk food

The USDA’s Dietary Guidelines for Americans shares many of the same recommendations as the American Heart Association, in addition to the following:

• Less than 10% of daily calories should come from added sugar (less than 50g of added sugars per day)
• Less than 10% of daily calories should come from saturated fats (less than 22g of saturated fat per day)
• Less than 2,300mg of sodium per day, or less if you have certain medical condition

Additional Resources

For more detailed information, visit any of the following pages:

• The American Heart Association diet and lifestyle webpage 
• An ethical plant-based vegan diet, 
• The American College of Lifestyle Medicine 
• Academy of Nutrition and Dietetics
• USDA’s 2015-2020 Dietary Guidelines for Americans