4 Heart-Healthy Foods at Your Local Farmers Market

by -

4 Heart-Healthy Foods at Your Local Farmers Market

About 610,000 people die of heart disease in the United States every year, according to the Centers for Disease Control and Prevention (CDC). However, there are steps you can take so you don’t become part of the statistic. One way to start is to consider the food you put in your mouth. UnityPoint Health dietitian Krista Kohls gives us some tasty suggestions to lead you down a heart-healthy path. If you have additional questions about heart health and your diet, contact your UnityPoint Health primary care provider.

4 Heart-Healthy Foods at your Local Farmer's Market

#1: Berries (raspberries, blueberries, strawberries)

  • Contain loads of polyphenols which are antioxidants that can help prevent damage-causing free radicals in your arteries
  • High in Vitamin C which is another antioxidant that can protect your arteries 
  • Packed with soluble fiber to help lower cholesterol
  • Research has found that women who eat 3 or more servings of berries per week may lower their risk of heart disease

Berry Recipes

Oatmeal Honey Pancakes with Blueberries
Strawberry Pecan Salad with Chicken
Fruit Medley Smoothie
Mixed Berry Crumble

#2 Kale (or basically any leafy greens!)

  • Contains small amounts of heart-healthy Omega-3s (Alpha-linolenic acid) which can help fight inflammation
  • Rich in heart-healthy flavonoids
  • High in Vitamin C, an antioxidant which may protect arteries against damage

Kale Recipes

Fresh Kale Salad
Fresh Quinoa and Kale Salad
Kale Quiche

#3: Tomatoes

  • Loaded with lycopene a powerful antioxidant that may help decrease the risk of stroke
  • Also packed with alpha- and beta-carotene which are also antioxidants that protect your arteries 
  • High in potassium which is important in controlling blood pressure

Tomato Recipes

Spinach and Tomato Pesto Bake
Spaghetti Squash with Red Wine Tomato Sauce
Layered Taco Dip

#4: Walnuts

  • Contain beneficial heart-healthy fats such as Omega-3s
  • Can help decrease low-density lipoprotein cholesterol level (LDL)Chock-full of soluble fiber that helps lower your cholesterol
  • Packed with Vitamin E which may stop the development of plaque in arteries

Walnut Recipes

Apple & Walnut Brussels Sprouts
Curry Chicken Salad