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You likely already know that you should eat a diet containing a lot of fruits and vegetables. Adding any type of fruit or vegetable is going to be good for you. But some are more important than others when it comes to your heart health.

Two important categories of vegetables are dark, leafy greens and cruciferous vegetables. Skip the iceberg lettuce, and look for those that are dark green in color. This means that it contains more heart healthy nutrition than lighter varieties. Other important vegetables are cauliflower, broccoli, cabbage and kale.

Your best choices in fruit are from the citrus family. Fruits such as lemons, limes, oranges, and grapefruits are the best choices for your heart. It’s best to eat the whole fruit because you’ll get more fiber. But you can also benefit from the nutrition contained in fruit juice.

Most people have between one and three servings of fruits and vegetables each day. This is nowhere near the recommended five servings that’s a bare minimum. Even better is to eat seven to nine servings. Just don’t attempt to escalate from one serving to nine in only one day. Take it slow and add them into your diet gradually. Here are some tips to help you sneak in extra servings throughout the day.

If you have eggs in the morning, mix in some veggies like mushrooms, tomatoes, peppers or onions. Have a small glass of fruit juice along with your meal. Whip up a smoothie using whole fruit to drink on the way to work or school. Or add some fruit to your cereal.

At lunch, include lots of veggies on your sandwich like lettuce, sprouts, and tomatoes. A bowl of vegetable soup counts as a serving. Eat a small salad along with your main course, or make the salad itself the entree. Try topping your salad with some fruit for extra flavor and nutrients.

If you already eat vegetables at dinnertime, double your portions. If you’re not eating a vegetable with dinner at all, make a point of adding one. Stews and hearty soups are a great way to include veggies in a satisfying meal. Or try having a salad right before the main course.

You don’t have to make major changes to incorporate more fruits and veggies into your diet. Simply add a serving here or there. Before you know it, you’ll be eating enough to ensure that your heart wellness is at its peak.

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