As part of a heart-healthy diet, the American Heart Association recommends you eat 4 1/2 cups of fruits and vegetables everyday. Most fruits and vegetables are fat free and high in fiber. High-fiber fruits include raspberries, pears with skin, apples with skin, bananas, oranges, figs and raisins. High-fiber vegetables include artichokes, peas, broccoli, turnip greens, corn, potatoes with skin, tomatoes, raw carrots and Brussels sprouts. The Mayo Clinic says women need 21 to 25 g of fiber a day and men need 30 to 38 g of fiber a day.