Choose whole grains over refined grains

Whole grains are an excellent source of fiber and can help you feel full for longer. They’re also good sources of B vitamins, important for energy metabolism and heart health. Avoid refined grains, like white bread and white flour. To make refined grains, manufacturers strip whole grains of their fiber and nutrients. The lack of fiber leads to blood sugar spikes that aren’t healthy for your heart.

The soluble fiber in whole grain foods also lowers cholesterol by binding to bile acids and carrying them out of the body before they are absorbed into the bloodstream. Avoid packaged foods that are processed and contain added sugar and salt. The American Heart Association recommends that most adults get no more than 2,300 milligrams per day (that’s about 1 teaspoon).