Your Heart Will Thank You at the Farmers Market
Summer in the Capital Region means a lot of things, the Saratoga season, long evenings, and some of the best locally grown produce you'll find anywhere in New York State. It also means your local farmers market is back in full swing, and for your heart, the timing couldn't be better.
Whether you're browsing the Saratoga Farmers' Market at High Rock Park on a Saturday morning, picking up greens at the Empire State Plaza market on your lunch break, or making the rounds at the Troy Waterfront Farmers Market, what's in season right now is genuinely good for your cardiovascular health — and not in a vague, good-for-you kind of way. The science is pretty clear.
What to Reach For
Berries.Strawberries are hitting their peak right now across upstate New York. Berries are rich in antioxidants associated with a reduced risk of heart disease, and are also good sources of fiber and vitamin C. The redder the strawberry, the better — as they ripen and develop that bold red color, that's when antioxidant levels are highest. The SeaportRochester Regional Health
Leafy Greens. Spinach, kale, arugula, Swiss chard — all abundant at Capital Region stands this time of year. Leafy greens are rich in nitrates, which help relax and widen blood vessels. Research has found that people who ate the most nitrate-rich vegetables lowered their risk of cardiovascular disease by 12% to 26%. Harvard Health
Tomatoes.They won't be at peak until August, but early varieties are already showing up. Tomatoes are packed with lycopene, which offers powerful antioxidant properties to reduce inflammation in the heart, lower blood pressure, and increase good cholesterol (HDL). Summa Health
Beets. An underrated find at local stands. Eating beets can help reduce artery inflammation and lower your risk for heart disease, and they have been proven to reduce high blood pressure. Try them roasted, in a salad, or — if you're adventurous — blended into a smoothie with banana and strawberries. CACFP Templates
Garlic. It's everywhere at summer markets, and it earns its reputation. Regular garlic consumption can help reduce high blood pressure and undesirable cholesterol levels, with raw garlic providing maximum health benefits. CACFP Templates
The Bigger Picture
There's something worth noting beyond the individual nutrients: eating more vegetables and fruits means you're probably eating less of things that aren't good for your heart. As one Columbia University cardiologist put it simply, "if you have more vegetables, maybe you're not eating garbage." TODAY.com
The evidence backs that up. People who consume more fruits and vegetables have fewer heart attacks and strokes, and diets high in fruits and vegetables are beneficial for blood pressure, cholesterol, and weight maintenance. TODAY.com
The farmers market makes that easy. The food is fresh, local, and in many cases picked within the last 24 hours. You know where it came from. That's a good starting point for any heart-healthy habit.
Get Out There
A few Capital Region markets worth knowing:
Saratoga Farmers' Market — High Rock Park, Saratoga Springs. Wednesdays 3–6 p.m., Saturdays 9 a.m.–1 p.m.
Empire State Plaza Farmers Market — Albany. Wednesdays 10 a.m.–2 p.m.
Troy Waterfront Farmers Market — Monument Square, Troy. Saturdays year-round.
Washington Park Farmers Market — Albany. Saturdays 10 a.m.–2 p.m., July through September.
Small changes add up. A Saturday morning at the market, a few bunches of leafy greens, a pint of strawberries — it's not a dramatic intervention. It's just a good habit, built one week at a time.
Fresh from the Market: 5 Heart-Healthy Summer Recipes
Strawberry Spinach Salad (10 min, serves 2)
Ingredients
4 cups baby spinach
1 cup fresh strawberries, sliced
¼ cup walnuts
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp honey
Salt and pepper
Steps
Whisk olive oil, balsamic, and honey.
Toss spinach and strawberries in a large bowl.
Drizzle dressing, add walnuts, season, and serve.
Tomato Garlic Bruschetta Bowl (15 min, serves 2)
Ingredients
2 large ripe tomatoes, diced
3 cloves garlic, minced
¼ cup fresh basil, torn
2 tbsp olive oil
1 tbsp red wine vinegar
½ cup cooked quinoa or farro per bowl
Salt and pepper
Steps
Combine tomatoes, garlic, basil, olive oil, and vinegar. Let sit 10 minutes.
Spoon over warm quinoa or farro.
Season and serve at room temp.
Roasted Beet and Arugula Salad (35 min, serves 2–3)
Ingredients
3 medium beets, scrubbed and halved
3 cups arugula
2 oz goat cheese or feta, crumbled
2 tbsp olive oil, divided
1 tbsp lemon juice
1 tsp Dijon mustard
Salt and pepper
Steps
Toss beets with 1 tbsp olive oil, roast at 400°F for 25–30 min. Cool and slice.
Whisk remaining olive oil, lemon juice, and Dijon for dressing.
Plate arugula and beets, top with cheese, drizzle dressing.
Grilled Zucchini and White Bean Bowl(20 min, serves 2)
Ingredients
2 medium zucchini, sliced lengthwise
1 can cannellini beans, drained and rinsed
2 cloves garlic, minced
2 tbsp olive oil
Juice of ½ lemon
Fresh parsley or basil
Salt, pepper, red pepper flakes
Steps
Brush zucchini with olive oil, grill on medium-high 3–4 min per side.
Warm beans in a pan with garlic and olive oil for 3 minutes.
Plate beans, top with zucchini, lemon juice, and herbs.
Berry and Kale Smoothie(5 min, serves 1)
Ingredients
1 cup fresh or frozen mixed berries
1 large handful kale or spinach
1 banana
1 cup unsweetened almond milk or water
1 tbsp ground flaxseed
Optional: 1 tsp honey
Steps
Add everything to a blender.
Blend until smooth, adding more liquid as needed.
Drink immediately.
The recipes and nutritional information in this post are intended for general wellness purposes only and do not constitute medical advice. Individual dietary needs vary. Please consult your physician or a registered dietitian before making significant changes to your diet, especially if you have a heart condition, diabetes, or other health concerns.
Written by John Bulmer, Public Information Officer, Capital Cardiology Associates
