(BookTrib) - “a written self-portrait: ‘On Psychosis’ a Novella Vol. I” by Louis Gale

In the first volume of Louis Gale’s experimental series, readers enter the restless mind of Amstel, a man moving through psychotic breaks, travel, drug experiences and an increasingly unstable sense of reality. He does not understand the forces working on him, but the deeper he goes, the more difficult it becomes to separate insight from distortion.

Written in a nonlinear stream of consciousness, “a written self-portrait: ‘On Psychosis’ a Novella Vol. I” reflects the rhythm of Amstel’s thinking through repetition, abrupt shifts and unconventional typography. The result is less a traditional psychological narrative than an attempt to place readers inside the experience itself.

Strange, darkly funny and often unsettling, the novella asks readers to follow Amstel without the usual guideposts. It is an unusual opening to a larger series about the mind, identity and the possibilities that emerge when familiar ways of understanding the self begin to break apart.

Purchase at https://tinyurl.com/written-self-portrait1.

“a written self-portrait: ‘On Tragedy’ Volume II” by Louis Gale

The second volume of Louis Gale’s series takes Amstel’s story beyond the limits of the first book and into the worlds his mind creates. Now confined both literally and psychologically, he moves through imagined realms, philosophical speculation and moments in which love still reaches him, even when its meaning is difficult to grasp.

“a written self-portrait: ‘On Tragedy’ Volume II” continues the series’ nonlinear, experimental approach while widening its focus to include higher consciousness, human potential and the uneasy overlap between imagination and reality. The book is less concerned with giving readers easy answers than with showing how Amstel tries to make sense of what he experiences.

For those drawn to unconventional fiction and inward journeys, this second installment offers a fuller view of the series’ ambitions. It deepens the mystery around Amstel while suggesting that even within confinement, the mind can still create, question and reach for connection.

Gale draws on a life that has included a year of silence, homelessness and psychiatric hospitalization. He later earned a master’s degree in consciousness studies and is pursuing a PhD in international psychology, bringing both lived experience and academic inquiry to this unusual series.

Purchase at https://tinyurl.com/written-self-portrait2.

“Infernal Tramps: Tales of Weird Terror” by Alex Grass

A forgotten video game with a terrifying past. A spiked dog collar wields the power to convert an entire city to the worship of a dead dog. A surgical implant promising the perfect shape gives its wealthy owner far more than she bargained for.

These are only a few of the horrors lurking in Alex Grass’s “Infernal Tramps,” a collection of 17 stories that seems determined to keep one-upping itself in strangeness. Some tales are brief and brutal; others lead deeper into worlds shaped by obsession, grief, vanity, debt and loneliness. Regardless of the topic, the familiar rarely stays familiar for long.

Grass writes with a taste for the elaborate, grotesque and macabre, spiked by dark humor that arrives when you least expect it. Black-and-white images add to the book’s disquieting atmosphere. This is horror for readers who like their fiction unapologetically bizarre and their gore grindhouse-style — the sort of collection that may have you laughing on one page and regretting lunch on the next.

Purchase at https://tinyurl.com/infernal-tramps.

“The Future Is Not Yet Written” by Michael Weiner, MD

History has a way of changing families in an instant. What comes after can take generations to understand.

In “The Future Is Not Yet Written,” Michael Weiner continues the story begun in “Both Sides of the Same Coin,” following the interconnected Klein, Carbone, Doyle, Roth and Bartell families from the aftermath of 9/11 to the COVID era. Across two turbulent decades, spouses grieve, children grow up too quickly, careers shift, families blend, friendships deepen and new lives take shape in the shadow of old losses.

Richly detailed and deeply compassionate, this multigenerational saga traces how love, illness, ambition, service and chance redirect even the best-laid plans. Weiner’s wide cast of characters reminds us that resilience is rarely simple or sudden. It is built choice by choice, through the people we hold onto and the futures we dare to imagine.

Purchase at https://tinyurl.com/the-future-is-not-yet-written.

(NewsUSA) - Uterine fibroids can make day-to-day living a challenge for many women. While fibroids are common, they are much more common in women of color. Up to 80% of Black women experience them by age 50. Yet many women are unaware of uterine fibroids and the range of treatment options to help them feel better and return to their daily lives.

Uterine fibroid embolization (UFE) is a non-surgical treatment performed by an interventional radiologist. A catheter is inserted through a tiny incision and guided using real-time medical imaging to the blood vessels supplying the fibroids. Small particles are injected to block blood flow to the fibroids, causing them to shrink over time. Compared to open surgical options, UFE typically results in less pain and a shorter recovery period.

“Before UFE, my entire life was planned around my fibroids — what I could wear, where I could go—all to manage the symptoms and pain I was experiencing,” said Kenya Green, a patient who has experienced fibroids for decades. “When I asked my OBGYN what my options were, I was told I could go on birth control or that I needed to have a hysterectomy.”

Uterine fibroids are not cancer. They are growths that develop in the uterus that can significantly impact menstrual health, causing heavy bleeding, bloating and severe pain. Women often suffer in silence, or think that surgery is their only option – it is not.

“I was in my early 30s and I was not ready for the changes hysterectomy would bring,” Green said. “I found out about uterine fibroid embolization from a friend who referred me to an interventional radiologist, who was able to help.”

“Fibroids are the number 1 reason why women undergo hysterectomy, which is unnecessary in the significant majority of cases and can be replaced with the much safer, less invasive, nonsurgical UFE procedure,” said John Lipman, MD, an interventional radiologist and founder and medical director of the Atlanta Fibroid Center. “Compared with surgery, UFE is much less invasive, less expensive, has a much shorter recovery time (days versus weeks or months), and is covered by all major insurance plans.”

Awareness and access to fibroid diagnosis and treatment are vital. Uterine fibroids are three times more common in Black women and twice as common in Hispanic women, but 36% of Black women and 22% of Hispanic women mistakenly believe they are not at risk of developing fibroids.

“It has been shown in multiple medical studies that most women suffering with fibroids do not hear about UFE as a treatment option from their doctor despite full endorsement from the American College of Obstetrics and Gynecologists (ACOG) back in 2008,” Lipman said. “Women are entitled to know all of their treatment options and not just the surgical ones. UFE is an absolute game changer for fibroid sufferers, but the biggest problem is that most patients are unaware of this outstanding procedure and need to obtain a second opinion from an interventional radiologist.”

After UFE, Green has experienced a marked improvement in her quality of life. “Since I had my UFE, I no longer have to plan my life and my wardrobe around my fibroid symptoms,” Green said. “I am pain free and living a life of abundance, enjoying time with friends and family without worry.”

As we recognize July as Uterine Fibroid Awareness month, all women deserve to know their uterine fibroids treatment options. For more information, visit the Radiology Health Equity Coalition Uterine Fibroid Resources page.

(NewsUSA) - The United States remains a world leader in many areas of quantum information science, engineering, and technology (QISET), but without additional government investment, the U.S. may fall behind China, according to a new report from experts at the Special Competitive Studies Project (SCSP), a nonprofit and nonpartisan initiative with a goal of making recommendations to strengthen America's long-term competitiveness in artificial intelligence.

As noted in the SCSP’s recent Quantum Tech Scorecard, China has committed more than double the government funding to QISET over the past seven years than the United States (approximately $15 billion vs. 6 billion).

Diverging Strengths: Networking vs Computing

China’s primary quantum advantage lies in quantum networking, which leverages quantum states to enable more secure communications and enhance network resilience. 

Quantum networking has been a long-term strategic priority for the Chinese government and, as a result, China has deployed the networking infrastructure at scale by mobilizing government resources, setting national standards, and executing sustained long-term plans, according to the SCSP’s Quantum Tech Scorecard. By contrast, the U.S. approach is decentralized and market-driven, leaving it exposed to inconsistent funding from annual budget cycles.

However, in quantum computing, the United States still maintains a lead over China, given the support from private companies, universities, and capital markets. American platforms continue to dominate global quantum developer workflows, according to SCSP. For instance, data from December 2025 shows more than 450,000 downloads of IBM’s Qiskit compared to approximately 4,000 for China’s comparable software development kit (SDK). “In addition, between 39 and 73 quantum computers have been deployed by U.S. entities, versus an estimated 15 to 18 in China,” according to SCSP experts.

Closing the Lab-to-Deployment Gap

Looking ahead, the U.S. has made a $2 billion investment that targets a key area of quantum technology competition: the transition from laboratory results to deployed, operational systems. However, the National Quantum Initiative Act—the federal government’s primary framework for coordinating quantum activities—is scheduled to end in 2029, on the heels of several key provisions that expired in 2023, while China’s financial commitments to QISET are rooted in long-term plans.

Congress is currently considering legislation to reauthorize the initiative and revise its mandate. The Act would help boost American competitiveness in several ways:

-Modernizing federal quantum research programs.

-Coordinating across federal agencies across key federal agencies, including the addition of NASA as a formal quantum research partner.

-Supporting workforce development to meet growing quantum industry demands.

-Expanding cooperation with allies to maintain U.S. competitiveness.

The new U.S. government investment signals a commitment to retaining global leadership across all areas of quantum technology. However, “the final outcome of this competition will be determined not by which country produces the most impressive research results, but by which can produce operational quantum systems at scale, and sustain the will to do so over a decade-long horizon,” according to SCSP’s experts.

Visit scsp.ai to learn more about SCSP’s research, and find out more about how the U.S. and China compare at scorecared.scsp.ai.

(BookTrib) - Presidential history can sound like something that belongs in a classroom, a documentary or a very large book you keep meaning to read someday. But Ronald Gruner’s We the Presidents makes a compelling case that the presidents of the past are not really past at all. Their decisions are still shaping the country we live in now.

Published in a new anniversary edition on July 4, 2026, to commemorate the 250th anniversary of American Independence, We the Presidents looks at a full century of American leadership, from Warren G. Harding to Donald J. Trump. But this is not a standard march through presidential biographies. Gruner is less interested in personality, party labels or political theater than in consequences. What did these presidents actually do? What problems did they inherit? Which decisions echoed far beyond their term in office?

Many of the issues dominating today’s headlines — immigration, inflation, income disparity, civil discord, war and the expanding power of the executive branch — did not appear overnight. Gruner traces their roots across administrations, showing how one presidency often sets the stage for the next. In his telling, American history becomes less a series of isolated chapters and more a long chain of choices, reactions — and sometimes, unintended consequences.

Gruner brings an unusual perspective to the subject. Before turning to history, he spent 40 years as a business leader, founding and serving as chief executive of three successful technology firms. That background informs the book’s results-oriented lens. He writes with an eye toward outcomes: what worked, what failed and what changed the country in ways Americans are still living with today.

The book is also designed for readers who may be tired of the usual partisan framing. We the Presidents examines presidential decisions without leaning on labels like Democrat, Republican, liberal or conservative. The result is a clear-eyed history that invites readers to think beyond team politics and look instead at leadership, policy and impact.

It helps, too, that the book is built to be accessible. With more than 140 images and charts, many in color, the anniversary edition gives visual context to a century of change. Reviewers have praised the book as “essential reading for every conscientious citizen” and “a compelling education on the issues which have shaped the American century up to the present day.”

That may be the real promise of We the Presidents: not simply that it teaches us what happened, but that it helps us understand why the present looks the way it does. At a time when public conversation often feels loud, fractured and impatient, Gruner offers something more durable — historical perspective.

For readers who want to better understand America’s current divisions, the growth of presidential power and the long shadow of executive decisions, We the Presidents is a timely and thought-provoking guide. It reminds us that every president inherits a country shaped by those who came before — and leaves behind a country the next one must answer for.

Purchase at https://www.amazon.com/dp/B0H2KFD1SY/ or learn more at https://wethepresidents.us/.

(NewsUSA) - Growing concerns about the mental health of America’s youth have prompted renewed discussions about the role of smartphones, social media and other digital technologies. While some proposals focus on restricting access or outright bans, new national polling indicates that many parents and voters believe a broader strategy will produce better outcomes.

A recent survey commissioned by the Coalition to Empower our Future (CEF) found that seven-in-10 registered voters and nearly three-quarters of parents worry that policies centered primarily on banning or severely limiting young people's access to phones and technology could lead to unintended consequences. Instead of concentrating on a single issue, respondents expressed greater confidence in solutions that address the many influences on youth mental health.

The research, conducted by Mercury Analytics, included a nationwide survey of 2,000 registered voters, expanded polling among parents in California, New York and Texas, and a series of focus group discussions. Many parents participating in the study said that restricting technology by itself may fail to address deeper mental health challenges while leaving young people less prepared to use digital tools responsibly as they grow.

One parent from California noted, “I don’t necessarily support taking the phones away. It’s like solving a symptom but not necessarily the problem.” Another from New York said, “Speaking from my own experience, I was open with [my parents] about what I was doing. Bans, with no questions asked, are not a good solution because it’ll be like ‘okay, I’m not allowed to do this, so now I have more of an inclination to do this.’”

Survey participants consistently favored a more comprehensive approach. Nearly three out of four respondents said improving youth wellbeing requires collaboration among parents, educators, healthcare professionals, community organizations and policymakers rather than relying on a single policy solution.

The findings also highlighted widespread support for digital literacy. More than 80 percent of voters and almost 90 percent of parents agreed that children and teens should receive instruction on how to safely and responsibly use emerging technologies, including artificial intelligence (AI). Respondents also emphasized the importance of equipping parents with guidance and educational resources so they can help their children make informed decisions online.

As AI applications, social media platforms and digital learning tools become increasingly integrated into daily life, many parents believe education, support and skill-building may be more effective than bans and outright restrictions alone. Participants pointed to the value of teaching responsible online behavior, critical thinking and healthy digital habits that can benefit young people throughout their lives. On digital literacy, one Texas parent said, “I think kids are technologically savvy, but not digitally literate. A lot of them are unable to use higher-order thinking skills to understand what they are watching or experiencing.”

Overall, the research suggests that respondents view youth mental health as a complex issue shaped by numerous factors, including family support, school environments, community involvement and responsible technology use. Rather than emphasizing bans, many favored balanced solutions that combine mental health services, digital literacy education, parental engagement and community support.

The study was conducted in April 2026 in partnership with Mercury Analytics and included a nationwide survey of 2,000 registered voters, oversamples of 600 parents each in California, New York and Texas, and live conversations with parents across those states. Additional information about the research is available through the Coalition to Empower our Future.

To learn more about the research, visit: https://empowerourfuturecoalition.com/wp-content/uploads/2026/06/CEF-Unintended-Consequences-National-Memo_June-2026.pdf

(NewsUSA) - A survey sponsored by More Perfect and the Daniels Fund finds a rare consensus across age, party, and geography that civic education needs more investment even as confidence in institutions hits new lows ahead of the nation's 250th birthday.

(NewsUSA) - As the United States prepares to mark 250 years of independence, a new national poll has found one of the clearest points of agreement in American public opinion today: 80% of adults say the country places too little emphasis on civic education.

More than half of respondents said the country places “much too little” emphasis on civic education, defined as teaching people how government and democracy actually work, while another 29% said “somewhat too little.” Just 13% said the current level is about right, and almost no one said the country teaches too much.

The survey, conducted by Hart Research Associates and Public Opinion Strategies for NBC News and sponsored by More Perfect and the Daniels Fund, polled 3,000 adults nationwide from May 29 to June 7.

It also found that more than half of Americans surveyed believe people share the same core values but disagree on policy, and that majorities see more uniting than dividing Americans across lines of gender, race and ethnicity, and immigration status.

“Eight out of ten Americans telling us we need more civic education is a wake-up call to educators and policymakers,” said John Bridgeland, co-founder of More Perfect, a nonpartisan nonprofit dedicated to advancing democracy. “People want to understand how their government works, the role of civil society, and how they can engage in helping to improve our union. The good news is that a growing movement is already answering that call, from Presidential Centers to classrooms to the National Civics Bee.”

“This research confirms what we hear every day in communities across Colorado, New Mexico, Utah, and Wyoming: people are hungry for the tools to participate in their democracy, not just watch from the sidelines,” said Hanna Skandera Grady, President and CEO of the Daniels Fund, a foundation dedicated to positively impacting American life. “As America approaches its 250th anniversary, investing in civic knowledge and engagement among our nation's rising generation is more important than ever, and the answers are often already taking shape, emerging from local communities across the country."

The poll also found that young and older Americans diverge sharply on national pride and views of the Constitution, but largely agree that the “American Dream” is harder to achieve than it was a generation ago — a sentiment shared by 78% of all adults.

The poll's findings come as a wide range of civic education efforts are already underway nationwide, including:

● The National Civics Bee, of which the Daniels Fund is the founding sponsor, has expanded to all 50 states and draws students into civic competition outside the classroom.

● iCivics reaches roughly 145,000 teachers and 9 million students each year, with a new Rule of Law unit for high schoolers.

● The National Constitution Center's Civics Quest offers families a play-based way to explore American history together.

● 44 Presidential Centers have come together for the first time around civic education and democratic renewal, a notable moment of cross-ideological alignment.

● More Perfect's In Pursuit initiative has generated nearly a million views with essays and insights about every U.S. president and first lady, ahead of an hour-long PBS documentary set for October 2026.

To learn more about More Perfect's work, visit joinmoreperfect.us.

(NewsUSA) - June marks the start of summer—a season defined by adventure, exploration, and the simple joys of childhood. June also highlights National Fishing Week, celebrated June 6-14, making it the perfect time for Marine Toys for Tots to champion outdoor play through its Give and Go: Outdoor Adventures Start with You initiative. Building on meaningful experiences that connect children with nature, the initiative helps children discover the confidence, curiosity, and joy that come from spending time outdoors.

In support of this initiative and in the spirit of National Fishing Week, Toys for Tots partnered with local Toys for Tots Coordinator Gina Capate to host a hands-on fishing event in Maple Shade, New Jersey—giving foster children a chance to connect with nature in a fun, supportive setting.

On a warm morning, 24 local foster children gathered by the water, not only to learn how to fish, but to experience something deeper: a sense of belonging. Alongside volunteers, local leaders, and law enforcement officers—many of whom personally invited and mentored the children—they practiced patience, teamwork, and resilience. What organizers fondly referred to as the “Cops and Boppers” event became more than recreation—it was a powerful example of how relationships and trust are built through shared, positive experiences.

Each child left with a fishing pole and a bag of their own, but also with an enduring feeling that their community sees them, values them, and is willing to invest in their happiness. Moments like these may seem small, but they are seeds of confidence and possibility that extend far beyond a single day.

“This fishing event was about more than spending time on the water—it was about creating moments where children feel supported, encouraged, and included,” said Lieutenant General Jim Laster, USMC (Retired), President and CEO of the Marine Toys for Tots Foundation. “Sometimes all it takes is one opportunity to spark confidence that can last a lifetime.”

For millions of underserved children, access to these opportunities is far less certain, but no less important. Safe outdoor play, educational toys, and enriching books are not always within reach.

Ensuring opportunities for these children is the heart of our Give and Go: Outdoor Adventures Start with You initiative.

“Outdoor experiences help children discover confidence, patience, and a sense of possibility that stays with them long after the day ends. Every child deserves the chance to step outside, try something new, and realize what they are capable of,” said Lieutenant General Laster.

It is often in these moments that children begin to recognize their own potential. These aren’t grand experiences, but they are powerful ones. Through Give and Go: Outdoor Adventures Start with You, donations are transformed into fishing poles that teach new skills, soccer balls that spark a new hobby, books that ignite curiosity about the world, or games that encourage creativity and problem-solving. These experiences create space for children to simply be children.

This is what the American public’s generosity makes possible—and why outdoor play, educational toys, and meaningful experiences remain at the heart of Toys for Tots’ mission. Your generosity helps ensure that moments like this aren’t the exception—but something all children can count on.

Because Outdoor Adventures Start with You—and every child deserves to be celebrated.

To learn more about Toys for Tots and its year-round mission or to donate, visit toysfortots.org.

(NewsUSA) - A whiter, brighter smile remains one of the most desirable dental improvements, but many consumers are concerned about commercial tooth-whitening products, especially those with sensitive teeth.

The high levels of peroxide in many commercial whitening systems are effective, but can cause or increase tooth and gum sensitivity. Peroxide penetrates tooth enamel to break down stains, but generates free radicals which can irritate the nerves inside the teeth, promoting sensitivity that lasts for days. In addition, improperly applied peroxide-based whitening products can irritate the soft tissue of the gums, causing redness, pain, or a burning sensation.

“Consumers are increasingly seeking whitening solutions that deliver cosmetic results without compromising oral comfort,” said Herb Moskowitz, DDS, Chairman of ioTech International. “People want effective whitening products that are gentle enough to support everyday oral wellness.”

A new, gentle tooth-whitening gel, ioBrite Gentle^TM, was designed by a cosmetic dentist to provide professional strength whitening while removing the stubborn stains caused by coffee, wine, tea, soda, smoking, and age-related discoloration. Unlike many commercial bleaches, ioBrite Gentle improves the appearance of teeth without the irritation, for a zero-sensitivity tooth-whitening system that is gentle on tooth enamel and gums. Testing on over 80 dental professionals with sensitive teeth confirms the efficacy and lack of sensitivity, said Dr. Moskowitz.

The new ioBrite Gentle system kit contains enough gel product for up to 30 treatments. The gel can be used with custom dental trays or applied directly with the included applicator brush and cheek/lip retractors. The mint-flavored formula is enamel-safe, cruelty-free, gluten-free, and made in the U.S.A.

The ioBrite Gentle tooth whitening system reflects ioTech’s broader focus on gentle oral care formulations and overall oral wellness, and provides a dentist-strength teeth-whitening kit designed for people who want professional whitening results without sensitivity, that is easy to use at home and is only a fraction of the cost of dental office whitening.

Dr. Moskowitz notes that ioBrite Gentle is ideal for patients with sensitive teeth and is backed by a zero-sensitivity guarantee.

ioBrite Gentle is available directly through the company’s consumer store or from Amazon.com.

“Consumers should not have to choose between a whiter smile and oral comfort,” added Dr. Moskowitz. “The future of whitening lies in balancing cosmetic improvement with healthier, more comfortable oral care.”

Visit iotechinternational.com to learn more, and follow ioTech’s blog A Deeper Dive into Oral Health for more in-depth discussions on oral care. 

(NewsUSA) - Quantum technology is poised to permeate all corners of the global economy by dramatically changing the way the world computes, transmits, and measures information when compared to current conventional methods.  As the technology evolves, the United States must keep an eye on the quantum ecosystem in China, and how the government’s top-down approach is likely to impact quantum research and development, according to experts at the Special Competitive Studies Project (SCSP), a nonprofit and nonpartisan initiative with a goal of making recommendations to strengthen America's long-term competitiveness in AI and other critical technologies.

The concept of quantum technology is relatively unfamiliar to those outside of the field. Simply put, quantum technology involves the physics of subatomic particles. Quantum technology is not new, but the hardware and software currently available allows for more widespread use. Potential applications include:

-Security. Quantum navigation systems, for example, could reduce current weak spots in GPS such as outages, cyberattacks, and atmospheric disruptions.

-Communications. Quantum networks could support more secure transfer of information.

- Computing. Quantum computing could accelerate scientific research or optimize supply chains by quickly finding the best solution among thousands of possibilities.

Quantum technology demands the support of an entire ecosystem, with supply chains for semiconductors, nanotechnology, and photonics, among other areas, and involves collaboration among technology companies, academic institutions, government research agencies, and related startups. Currently, China has an expansive and state-backed quantum ecosystem, according to SCSP experts. Information from Datenna, an intelligence platform designed to analyze primary data from China at scale, shows multiple state-affiliated telecom giants, with China Telecom at the center, that fund a network of quantum startups. “Many of these firms trace their origins to state laboratories or university research groups, where Beijing retains influence through funding, ownership, procurement, or institutional ties,” according to Dr. Damien Bérubé, a researcher in Emerging Technology Policy and Quantum Science.

In a recent SCSP newsletter, Bérubé highlighted how Datenna data helps estimate China’s quantum technology activities. According to the data, China is creating demand for quantum technology before the market can sustain itself, which means that state-backed customers and government subsidies are helping Chinese companies build themselves up before competing on the world stage. For example, the Chinese quantum firm Origin Quantum was supported by funding from the Chinese Academy of Sciences (CAS) and is now preparing for an IPO with a valuation of approximately $1 billion, according to Datenna information.

The rise of Chinese quantum technology companies does not pose an immediate risk of replacing U.S. and allied firms in every high-end market, according to SCSP experts. Instead, Chinese suppliers that can survive on protected domestic demand will ultimately enter foreign markets at lower prices, they said.

“A network map of these contracts should therefore be read less as a list of isolated transactions and more as an industrial policy map: which buyers sustain certain suppliers, which sectors are receiving demand signals, and which firms are being positioned to scale,” the experts concluded.

Visit scsp.ai to learn more.

(NewsUSA) - Why Does Your Diet Matter for Heart Health?

What you eat plays a major role in your heart health. According to the American Heart Association, poor diet quality remains one of the leading contributors to cardiovascular disease and related health risks.

More than half of adults and about 60% of children in the United States have unhealthy diets. These eating patterns can contribute to high blood pressure, obesity, and other chronic health conditions. The good news is that healthy eating does not require perfection. Small, sustainable improvements can make a meaningful difference over time.

The American Heart Association's updated dietary guidance focuses on an overall healthy eating pattern rather than counting individual nutrients. The goal is to make heart-healthy choices easier, more practical, and sustainable throughout life.

What Are the 9 Steps for a Heart-Healthy Diet?

1. Maintain a Healthy Balance Between Food and Activity

Achieving and maintaining a healthy body weight starts with balancing energy intake and physical activity. Paying attention to portion sizes and staying active can help support long-term heart health.

2. Eat More Vegetables and Fruits

Fill your plate with a variety of vegetables and fruits every day. Different colors, textures, and types of produce provide a wide range of nutrients that support overall wellness.

Fresh options are excellent, but canned and frozen fruits and vegetables can also be nutritious, affordable, and convenient choices.

3. Choose Whole Grains More Often

Whole grains provide more nutritional value than refined grains.

Examples of whole-grain foods include:

• Whole-wheat bread
• Brown rice
• Oatmeal
• Whole-grain pasta

Choosing whole grains more often can support a healthier dietary pattern.

4. Prioritize Healthy Protein Sources

The American Heart Association recommends shifting toward plant-based protein sources whenever possible.

Healthy protein choices include:

• Beans
• Lentils
• Peas
• Nuts
• Seeds

Fish and seafood are also encouraged as part of a heart-healthy eating pattern.

If you choose to eat red meat, select lean cuts, avoid processed varieties, and keep portions moderate.

5. Replace Saturated Fats with Unsaturated Fats

Not all fats are the same.

Heart-healthy unsaturated fats can be found in:

• Nuts
• Seeds
• Avocados
• Nontropical plant oils

Replacing foods high in saturated fat with these healthier fat sources can support cardiovascular health.

6. Choose Minimally Processed Foods

Whenever possible, select foods that are close to their natural state.

Minimally processed foods typically contain fewer added ingredients and may help reduce reliance on ultraprocessed products. Building meals around whole foods can make healthy eating easier and more satisfying.

7. Limit Added Sugars

Added sugars are commonly found in beverages, snacks, desserts, and packaged foods.

Reducing consumption of sugar-sweetened beverages and foods with added sugars can support heart health and help maintain a balanced diet.

8. Reduce Sodium Intake

Many people consume more sodium than they realize because it is often hidden in packaged and prepared foods.

To reduce sodium:

• Read nutrition labels
• Choose lower-sodium options
• Cook more meals at home
• Use herbs, spices, and lemon for flavor instead of salt

These simple adjustments can help support healthy blood pressure levels.

9. Be Mindful About Alcohol Consumption

If you do not drink alcohol, don’t start.

For those who choose to consume alcohol, moderation is important. Excessive alcohol intake may increase the risk of high blood pressure and other health concerns.

Why Is It Important to Start Healthy Habits Early?

Healthy eating patterns benefit people at every stage of life.

The American Heart Association recommends establishing healthy dietary habits early because they can influence long-term cardiovascular health. Children should begin following a heart-healthy eating pattern at age one.

Families also play a critical role. When adults consistently make healthy food choices, children are more likely to develop similar habits that can last into adulthood.

Creating a healthy home environment can help reduce reliance on highly processed foods while encouraging lifelong wellness.

Progress Matters More Than Perfection

One of the most important messages from the updated guidance is that healthy eating should be realistic and sustainable.

Rather than focusing on strict rules or individual nutrients, the American Heart Association encourages people to focus on their overall eating pattern and make gradual improvements over time.

Every healthier choice adds up. By incorporating more fruits, vegetables, whole grains, plant-based proteins, and minimally processed foods into your daily routine, you can take meaningful steps toward better heart health.

Learn More

For additional heart-healthy eating resources and practical guidance, visit:

www.heart.org/healthydiet