New guidelines from the American heart Association (AHA) show specific ways to eat and exercise for a healthier heart and to reduce the risk of developing heart disease.

The guidelines, published in Circulation and the Journal of the American College of Cardiology, were made after an AHA committee made up of doctors and medical experts looked at more than 10 years of research to decide on the recommendations.

A plant- and grain-based diet and aerobic exercise three to four times a week has been recommended as well as cutting down on extra sodium, red meat and sweets.

The committee – co-chaired by Robert Eckel and John Jakicic – said diet should consist mainly of vegetables, fruits, whole grains with low-fat dairy, poultry, fish and legumes. They also recommended reducing the number of calories consumed from saturated and trans fats.

Adults with high blood pressure are advised to lower sodium intake, preferably to 1,500mg or less per day.

People with high cholesterol or high blood pressure are also recommended to undertake moderate to vigorous exercise three to four times a week for 40 minutes each session.

The authors of the guidelines did note some areas require more research on topics such as diet, ethnic minorities and fiber.