Our Promise: A Heart-Healthy Diet

On September 29th, we celebrate World Heart Day! This year’s theme is, “Make Your Promise.” Our promise, at Legacy Health Services, is to support heart-healthy diets. As the season begins to change, you may ask yourself, “What heart-healthy foods can I make right now?” By reducing your saturated fat intake, increasing your lean proteins, whole-grain carbohydrates, and unprocessed whole-food selection, you can ensure a healthier heart! Here’s a list of foods currently in a season that you can incorporate into your daily diet to encourage a healthy lifestyle:


Seasonal Foods to Include:

  • Apples
  • Beets
  • Bell Peppers
  • Broccoli
  • Brown Rice
  • Brussel Sprouts
  • Collard Greens
  • Kale
  • Lean Proteins (i.e. Chicken, Eggs, Salmon…) 
  • Lentils and Beans
  • Mushrooms
  • Nuts
  • Parsnips
  • Pears
  • Peas
  • Pumpkin
  • Sweet Potato
  • Squash
  • Raspberries
  • Zucchini
  • Whole-Wheat Pasta


Each of the above-listed foods provides key vitamins and nutrients that will encourage a healthy heart and a healthy diet. Many of these foods can be purchased locally, which helps support the surrounding community. Make your change AND promise, today!


Take this quiz and get a healthy recipe!



Schoenstadt, A.  (2017, January). Heart Healthy Foods. Clinaero.  Retrieved from http://heart-disease.emedtv.com/healthy-heart/heart-healthy-foods.html.

Gardener, A.  (2017, February).  18 Superfoods For Your Heart.  Health Media Ventures, Inc. Retrieved from https://www.health.com/health/gallery/0,,20720182,00.html#-pomegranate-0.

The American Heart Association.  (2015, August). The American Heart Association’s Diet and Lifestyle Recommendations. The American Heart Association.  Retrieved from  https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle- recommendations.

United States Department of Agriculture.  (2018, August). Seasonal Produce Guide. USDA.  Retrieved from https://snaped.fns.usda.gov/seasonal-produce-guide.

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