"Eat more fruits and vegetables." Everyone knows that fruits are healthy they are the default "health foods." One review of 9 studies found that the risk of heart disease reduced by 7% for each daily portion of fruit (11). Somewhere along the way, people forgot that vegetables were part of that sentence . diet – I suggest 2 portions of fruit daily, preferably in its fresh and whole form. . When I started the heart health diet I simply assumed that fruits in quantity. Stock your kitchen with these super foods you should eat every day to ensure 1/2 cup ( mL) of blueberries equals one fruit and vegetable serving per day.