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Oklahoma State University: Heart Health Highlighted In AHA Updates

For the first time in 15 years, the American Heart Association (AHA) has updated its new dietary guidelines. What makes these changes so ...

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Press Release Desk, News Partner
(Oklahoma State University)

Press release from Oklahoma State University:

2022-02-17

For the first time in 15 years, the American Heart Association (AHA) has updated its
new dietary guidelines. What makes these changes so important?

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“The leading cause of death in the United States is heart disease. The best way to
take care of your heart is to follow a heart-healthy diet,” said Janice Hermann, Oklahoma State University Extension nutrition specialist. “These guidelines are for everyone, not just those with heart
disease or a history of it in their family.”

Paying attention to heart health is important all year long, and with February being
Heart Health Month, now is a good time to establish a healthy eating plan.

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The AHA has taken a new approach to encouraging the public to make heart healthy decisions
with their diet. The new guidelines emphasize dietary patterns, not specific foods
or nutrients.

Hermann said people often search for the latest diet trends in an attempt to lose
those unwanted pounds.

“In reality, you can’t live on cabbage soup and bananas. These new guidelines don’t
focus on what you shouldn’t be eating but rather what you should be eating. This helps
people develop an eating plan that is customized to their personal preferences and
style,” she said. “While the updates at first glance may appear pretty ordinary, the
AHA has done a great job with simplifying the guidelines.”

There are nine updates in the new guidelines:

  • Achieve and maintain a healthy body weight: Being overweight or obese causes strain
    on the heart, but working toward weight loss with small, consistent dietary changes
    can make a major impact on heart health.
  • Eat plenty of and a variety of fruits and vegetables: Whole, unprocessed fruits, vegetables
    and grains are higher in fiber and plant sterols, which are important for gut health
    and cholesterol management.
  • Choose whole-grain foods: Select foods that are as close as possible to their original
    form for maximum health benefits. Whole-grain foods contain all the essential parts
    and naturally occurring nutrients of the entire grain seed in their original proportions,
    including bran, germ and endosperm.
  • Select healthy sources of protein: The AHA suggests using plant protein sources, such
    as beans, nuts and seeds over processed meats. Add fish and seafood into the diet
    regularly, along with low-fat or fat-free dairy products. Choose lean cuts of meat
    and poultry occasionally. Most Americans get plenty of protein in their diets. The
    new guidelines emphasize the source of the protein.
  • Use liquid plant oils: The guidelines promote using plant oils, such as olive oil,
    rather than tropical oils like coconut oil and palm kernel oil. Plant oils are liquid
    at room temperature while animal fat is solid. Foods containing tropical oils and
    hydrogenated oils come from packaged and processed foods rather than naturally occurring.
  • Choose minimally processed foods: Instead of reaching for highly processed foods,
    the new guidelines suggest opting for something fresher. Some foods, such as low-fat
    cookies and rice cakes, are processed carbohydrates, which can increase cholesterol.
    Typically, the fewer ingredients listed on the label, the fresher the food.
  • Minimize beverages and foods with added sugars: Sugar is everywhere – even in ketchup.
    Swap cookies and sodas for whole fruits and water.
  • Buy and prepare foods with little or no salt: It’s difficult to find foods without
    a lot of added salt unless they are prepared from scratch. Oftentimes, consumers think
    it’s table salt that is a problem, but the main culprit is the sodium already found
    in foods. Keep salt intake to less than 2,300 mg per day or less than 1,500 mg for
    those with high blood pressure. Focus on foods like fruits and vegetables that are
    naturally low sodium or sodium free.
  • Limit alcohol intake: It has long been said moderate drinking can be good for heart
    health, but new research points to alcohol having a negative impact on cardiovascular
    health. Alcohol is a simple carbohydrate containing empty calories and stimulants
    that can affect weight, insulin and blood pressure. The new guidelines suggest limiting
    alcohol.

    • “The biggest takeaway in these new guidelines is that the AHA understands many people
    eat out or have alternative sources of food other than their home kitchen,” Hermann
    said. “These new guidelines can be applied both at home and when eating out. Choose
    a salad over fries and consider a piece of fruit for dessert. It’s all about making
    good choices.”

    OSU Extension offers additional research-based nutrition information online. Also, contact the nearest county OSU Extension office for more information on the Community Nutrition Education Program that empowers limited-resource Oklahomans to improve nutrition and physical activity
    behaviors. Programs are available for both adults and youth.

    This press release was produced by Oklahoma State University. The views expressed here are the author’s own.

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