Alice H. Lichtenstein, D.Sc., FAHA, senior scientist and director of the Cardiovascular Nutrition Team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, is chair of the writing group for the American Heart Asociation scientific statement, “2021 Dietary Guidance to Improve Cardiovascular Health”.

copyright American Heart Association 2021

"Important components of a heart healthy diet start with achieving and maintaining a healthy body weight. Then it really is centered on a healthy dietary pattern. So that's all the foods and beverages you consume. And a healthy, heart healthy dietary pattern is one that includes plenty of fruits and vegetables, whole grain foods as opposed to refined grains, healthy sources of protein, particularly plant protein, the use of liquid vegetable oils as opposed to animal fats with tropical oils, minimally processed foods, as opposed to ultra processed foods, and then beverages and foods that have little added sugar or salt. If you do consume alcohol in moderation, that's fine, but do not start consuming alcohol to decrease your cardiovascular disease risk."