Fiber: the quiet hero

Fiber doesn't get talked about much, but it's one of the most heart-friendly things you can eat — and it's usually cheap.

What it does: it helps carry cholesterol out of your body, keeps you full so you snack less, and steadies your blood sugar.

Where to find it (all bodega- and budget-friendly):

• Beans and peas — black-eyed peas, kidney beans, lentils, chickpeas.
• Oats — a bowl of oatmeal is a great start to the day.
• Whole grains — brown rice, whole-grain bread and pasta.
• Fruit and vegetables — skins on when you can.

Add it slowly and drink water with it, so your stomach has time to adjust.

General nutrition info, not a diagnosis. Ask your doctor or a dietitian for a plan that fits you.