Taking care of your teeth and gums may help your smile, but it’s also important for your general health. The bacteria in an unhealthy mouth can affect the rest of your body. And research shows that gum disease is linked to serious conditions like heart disease and diabetes.

To keep your mouth healthy:

• Take care of your teeth and gums by thoroughly brushing and flossing.
• Go to the dentist regularly for exams and teeth cleanings. Checkups can help your dentist spot early signs of oral health problems.
• Eat wisely. Avoid sugary snacks. And choose fresh, fiber-rich fruits and vegetables.
• Say no to tobacco. Cigarettes, pipes and tobacco raise your risk for gum disease, oral and throat cancers, and fungal infections in your mouth.

Limit how much alcohol you drink. It increases your risk for oral and throat cancers.

As a melting pot, the U.S. is full of different cultures and their foods. This diversity of flavors can help us cook more exciting meals with healthier ingredients. Add a little Mexican-inspired cilantro and garlic instead of salt to bring new life to a stew – or replace a buttery mashed potato side dish with hearty Indian-style lentils.

Whether you’re borrowing herbs and spices from another country or preparing your own special dishes in a healthier way, your choices are endless! Use more chili, garlic, ginger, basil, oregano, curry, low-sodium soy sauce and cilantro – and less salt, gravies, creams and heavy sauces. Try baking a meal you traditionally fry. And include more fruits, veggies, whole grains, beans, seafood, lean meats and low-fat dairy options in your new and improved menu.

Fruit is awesome! In addition to being high in fiber and vitamin C, most fruit is naturally low in fat, sodium and calories. Eating more of it as part of a healthy diet may even lower your risk for some chronic diseases. Plus, fruit is a great substitute for sugar in recipes and desserts.

The best time to buy different fruits is when they’re in season and at their peak flavor. Since the fresh kind doesn’t last long, stock up on dried, frozen or canned (in water or 100% juice) fruit to have a supply on hand. Make most of your choices whole or cut-up fruit, instead of juice, so you get more fiber.

Vegetables are light on calories, but packed with disease-fighting vitamins and minerals. Ideally, you should fill half your plate with them. And it’s easier than you think.

To bulk up the vegetable content of your meals:

• Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish.
• Be ahead of the game. Cut up a batch of bell peppers, carrots or broccoli and pre-package them to use in a pinch.
• Brighten your salad by using colorful vegetables, such as shredded radishes and chopped red cabbage.

When eating out, choose vegetables or a salad as your side dish.