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This New Diet Plan Could Improve Your Heart Health in 12 Weeks

Beth Ann Mayer
·7-min read

For years, we've heard about how following a Mediterranean diet can lower our risks for heart disease, cancer, cognitive decline and a host of other chronic conditions.

One 2024 study even suggested that following the eating plan could lower the risk of death from any cause in women. It's no wonder that the Mediterranean has topped US News & World Report's list of best diets for eight years.

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As great as that is, a new diet plan promises to improve heart health in 12 weeks. Are we in for a food fight?

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Not necessarily—finding a nutritious eating plan you love is a win, regardless of what you call it. However, it's great to know all your options, and you just got another one.

Here's what registered dietitians want you to know about a new diet plan that could improve your heart health in 12 weeks and how it differs from the Mediterranean.

Related: Swapping Your Daily Snack for This Can Lower 'Bad' Cholesterol and Boost Heart Health By 17%

What Is the New Heart Health Diet Plan?

The new Mayo Clinic Heart Smart Superfoods Meal Plan builds off of the Mediterranean diet and promises pretty rapid results in terms of improving heart health.

"The Mayo Clinic Diet is an evidence-based lifestyle and behavior change program that is designed to establish healthy habits for life," explains Tara Schmidt, RDN, the lead dietitian at the Mayo Clinic Diet.

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Mayo Clinic launched the new diet in February 2025, a nod to American Heart Month. Schmidt adds that the Mayo Clinic Heart Smart Superfoods Meal Plan was designed to give people a healthy balance between having guidance and flexibility. It is 12 weeks long and has two phases that help you jumpstart your success and stay on track long-term.

Another registered dietitian agrees that the new Mayo Clinic Diet could be helpful for people looking to follow a heart-healthy diet.

"It is a balanced meal plan that provides some flexibility and guidance throughout the program," says Lacy Puttuck, MS, RDN, CISSN, CSCS, a registered dietitian with Top Nutrition Coaching who is not affiliated with the Mayo Clinic.

Mayo Clinic Diet and Heart Smart Superfoods Meal Plan

Phase 1: Lose it!

"Members begin their journey on the two-week Lose It! phase, which is designed as a mental reset and a jumpstart to early weight loss," Schmidt says. "During these two weeks, members focus on 15 medically-based habits for weight loss."

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Of course, motivation can be high in those first couple of weeks—anyone who has struggled with New Year's resolutions can likely relate. That's where phase two of the Mayo Clinic Heart Smart Superfoods Meal Plan comes in.

Related: Ditching This Food Could Lead to 8 Pounds of Weight Loss

Phase 2: Live it!

"Members then move onto the Live It! phase, which is about staying on track and building on the changes made during the Lose It! phase," Schmidt says. "The diet provides personalized meal plans for eight different styles of eating and pairs learning about healthy eating and behavior change with tools like recipes, virtual support, tracking tools and scientifically-backed education."

The support and education include coverage of exercise, sleep and stress management.

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Related: This Easy Food Swap May Cut Your Risk of Early Death by 17%

What's On the New Mayo Clinic Heart Smart Superfoods Meal Plan?

According to the Mayo Clinic website, you'll consume:

  • Fruit

  • Vegetables

  • Olive oil

  • Nuts

  • Avocado

  • Fish

  • Poultry

  • Cocoa

  • Chili

  • Leafy greens

  • Oats

  • Legumes

How much of each food you'll eat varies. Here's a primer on how the diet will help you pick your foods.

Related: How Long It Takes to Benefit From Mediterranean Diet

A Balanced Approach to Choosing Foods

"This system teaches members how to keep their daily calorie level within a 'close enough' range by keeping track of food group targets from fruits, vegetables, carbohydrates, proteins, fats and sweets," Schmidt explains. "Fruits and vegetables are prioritized, while carbohydrate, protein and fat intake vary depending on meal plan selection."

Schmidt says that low-nutrient foods—commonly referred to as "empty calories"—and those with added sugar are limited. "This is to help members stay well-nourished and satisfied on a calorie-restricted diet," Schmidt says.

The diet also doesn't include red and processed meats, and its plans average 1,500 mg of sodium per day (the ideal maximum the American Heart Association recommends.)

Related: Everything You Need to Know About the Blue Zone Diet—Including Exactly What to Eat On It

Mayo Clinic Diet vs. Mediterranean Diet

If the two diets were part of a cookbook, they'd be on the same page. "The Mayo Clinic Diet has many similarities with the Mediterranean diet, including a meal plan, which is based around the Mediterranean diet’s principles," Schmidt says.

Schmidt adds that the Mayo Clinic Diet is flexible and customizable, allowing members to choose other eating styles. Unlike a DIY approach to the Mediterranean diet, Schmidt notes that the Mayo Clinic Diet gives members weekly guidance and support to boost their odds of sustaining a healthy lifestyle and long-term weight management.

Puttuck agrees that the structure and weight-loss programming aspects make the Mayo Clinic Diet Plan distinct.

"The Mediterranean diet is a nutrition plan that is built around the custom eating habits of those that live in the Mediterranean part of the world," Puttuck says. "It is a general healthy eating plan that has been shown to improve cardiovascular and gut health. It can be used for weight loss, but that is not the primary focus."

Related: Cardiologists Can't Stand This One Popular Diet

Can the Mayo Clinic Diet Improve Heart Health?

That's the plan. "This plan emphasizes nutrient-dense foods like whole grains, leafy greens, berries, legumes, nuts and fatty fish," Schmidt. "These foods are rich in fiber, antioxidants and healthy fats, which help lower inflammation, support heart function, and improve overall metabolic health."

Indeed, the Mayo Clinic Diet doesn't have the same research-backed hype behind it. However, its components—the foods it includes and the other habit support — look like a recipe for better heart health. That's good news, given that the American Heart Association's 2025 report found that cardiovascular disease remained the No. 1 cause of death among U.S. adults.

Puttuck starts meal-building efforts with fruits and vegetables and then prioritizes other high-fiber, heart-healthy carbohydrates and lean proteins. Research shows that consuming more dietary fiber can lower your heart disease risk.

Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator, likes that the meal plan keeps red and processed meats off its menu. Studies suggest these meats can increase heart disease risk.

Related: The Best Diet for Lowering Heart Attack Risk

The Mayo Clinic Diet may also help people lose weight, another way to lower heart disease odds.

"Overweight and obesity are on the rise, and millions of Americans are trying to lose weight," Puttuck adds. "A shift to a more structured eating plan that is focused on weight loss but has the Mediterranean diet as a baseline could prove to be beneficial."

Puttuck adds that its focus on other aspects of health, like stress management, sleep and exercise, can make improvements throughout your life. All three are on the American Heart Association's list of the eight healthy habits for improving and keeping solid cardiovascular health pillars of heart health.

"A holistic approach ensures we’re addressing all factors that influence cardiovascular health and overall well-being," Routhenstein concludes.

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Related: Here's Your 30-Day Dietitian-Approved Mediterranean Diet Meal Plan

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