The Farmer’s Market Isn’t Just Trendy—It’s a Hidden Gem for Heart Health

There’s something special about a trip to the farmer’s market—the fresh produce, vibrant colors, and sense of community all come together to make healthy eating feel enjoyable and accessible. Farmer’s market are a great place to find heart-healthy foods. The produce is fresh, often local, and full of the nutrients your heart needs to thrive.

Unlike grocery store produce that often travels long distances, farmer’s market foods are fresher, picked at peak ripeness, and typically more flavorful and nutrient-rich. Seasonal offerings also encourage a varied diet high in antioxidants and fiber—both essential for heart health.

Heart-Healthy Foods to Look For:

1. Leafy Greens - Spinach, kale, Swiss chard, and arugula are packed with fiber, potassium, and antioxidants. Potassium helps lower blood pressure by balancing sodium levels in the body. Try tossing fresh greens into salads, smoothies, or sautés.
2. Berries - Blueberries, strawberries, and raspberries are rich in heart-loving compounds like anthocyanins. These antioxidants may reduce blood pressure and inflammation. Eat them fresh, mix into oatmeal, or freeze for smoothies later.
3. Tomatoes - Fresh tomatoes are a great source of lycopene, an antioxidant linked to reduced risk of heart disease. Cherry tomatoes are perfect for snacking, or you can slice heirlooms for sandwiches and salads.
4. Garlic and Onions - They might not be the stars of the produce stand, but garlic and onions have powerful heart health benefits, including cholesterol-lowering and anti-inflammatory properties.
5. Herbs - Basil, parsley, cilantro, and mint not only add fresh flavor to dishes, but many also have natural anti-inflammatory and antioxidant properties.

Smart Shopping Tips

• Talk to the growers. Ask how the food was grown, when it was picked, and how to store or prepare it. Many vendors love to share recipes and ideas.
• Bring your own bags. Reusable totes or baskets help reduce waste and make it easier to carry heavier items like squash or melons.
• Shop early for the best selection.
• Try something new. Exploring new produce can help diversify your meals and add nutrients you might be missing.

Simple Heart-Healthy Recipe: Farmer’s Market Salad Bowl

Now that you know what to look for, here’s a simple, heart-healthy recipe using fresh farmer’s market finds to get you started.

Ingredients:

• 2 cups mixed greens (spinach, kale, arugula)
• ½ cup cherry tomatoes, halved
• ¼ cup fresh berries
• ¼ avocado, sliced
• 2 tbsp crumbled feta or goat cheese (optional)
• 1 tbsp walnuts or pumpkin seeds
• Fresh basil or mint leaves
• Olive oil + balsamic vinegar for dressing

Instructions: Toss all ingredients together, drizzle with olive oil and vinegar, and enjoy a fresh, heart-healthy meal straight from your local farmer’s market.

If you can’t make it to the Farmer’s Market, Cheri Rogers, APN-BC, CHFN, CCRN, has some tips for grocery shopping with your heart in mind in this episode of the Well within Reach podcast: 

Eating for heart health doesn’t mean sacrificing flavor—it’s about choosing fresh, wholesome foods that nourish your body and support your heart. Whether you’re shopping at the farmer’s market or your local grocery store, these heart-smart picks are great to keep in mind.

So this weekend, grab your market bag—or grocery list—and take a step toward better heart health. Your heart will thank you.

For more information about the Riverside Heart & Vascular Institute visit riversidehealthcare.org/heart.