Eat More Fiber

When making heart-healthy food choices, it’s important to eat more fiber. It helps protect your heart, lower your cholesterol, and improve your digestive health. The American Heart Association recommends at least 25 grams of fiber each day. So when you look at those food labels, try to find those foods higher in fiber. If you have diabetes, however, be sure to talk to your doctor about how much fiber is best for you.

Fiber can be found in oatmeal, beans, nuts, flax seed, whole grains, apples, blueberries, and many other fruits and vegetables. You should try to eat at least six servings per day of fruits and vegetables.

A serving of fruit is one small piece of fresh fruit, a half cup of canned fruit, or a fourth cup of dried fruit. But remember, the best way to get the most fiber and other good things from your fruits is to eat them whole, like a whole apple or a peeled orange.

At your local grocery store, you can also find fiber supplements, but you should talk to your doctor before trying them out because you could quickly take too much fiber if you rely on supplements or powder alone.