When it comes to keeping your heart healthy, the choices you make at the grocery store—or better yet from your local farmers—can make a big difference. Lucky for those of us in Nebraska, the bounty of locally grown and raised foods can help us craft meals that are as nourishing for the heart as they are for the soul. Let’s dive into some heart-healthy options that you can find right here in Nebraska.

1. Grass-Fed and Grass-Finished Beef
Nebraska is cattle country, and when it comes to heart health, locally raised grass-finished beef is a great choice. Compared to grain-fed beef, grass-finished beef is typically lower in saturated fat and higher in omega-3 fatty acids, which are known to promote cardiovascular health. Look for ranchers in your area who prioritize regenerative grazing practices, which not only improve the quality of the beef but also restore soil health and capture carbon—bonus points for the planet!
How to enjoy it: Grill a lean grass-finished steak or make a hearty beef stew with plenty of vegetables.
2. Whole Grains from Local Farms
Fiber is very important for heart health, and whole grains are one of the best sources. Nebraska farmers grow a variety of grains like oats, barley, and wheat. Whole grains help reduce cholesterol levels and improve blood pressure, making them an essential part of any heart-healthy diet.
How to enjoy them: Choose for locally milled whole-grain flour to bake your own bread or grab some oats for a comforting homemade granola or overnight oats.
3. Farm-Fresh Vegetables
Eating a variety of colorful vegetables is one of the best things you can do for your heart, and Nebraska’s local farmers grow plenty to choose from year-round. Leafy greens like kale and spinach are rich in potassium, which helps regulate blood pressure, while sweet potatoes and squash are packed with heart-supporting antioxidants.
How to enjoy them: Toss roasted root veggies with olive oil or create a big salad with mixed greens and roasted beets.
4. Pasture-Raised Eggs
Nebraska’s local farmers are raising pasture-raised chickens that produce eggs rich in nutrients like omega-3 fatty acids, which can help lower triglycerides and reduce the risk of heart disease. These eggs are also often fresher and tastier than anything you’ll find at a supermarket.
How to enjoy them: Make a veggie-packed quiche, or simply enjoy a boiled egg as a snack.
5. Cold-Pressed Oils and Nuts
Heart-healthy fats are key to reducing bad cholesterol and improving good cholesterol, and locally produced oils like sunflower oil and pair them with locally grown pecans, which have healthy unsaturated fats that can help lower cholesterol.
How to enjoy them: Drizzle cold-pressed oil over roasted veggies or salads, and keep a jar of local nuts on hand for a quick snack.
6. Fresh Fruits
While Nebraska is better known for its cornfields, but we also have fresh fruits from local orchards and farmers. Apples and berries are heart-friendly options, loaded with fiber and antioxidants that combat inflammation and lower cholesterol levels.
How to enjoy them: Snack on fresh fruit or add them to your oatmeal or salads.
7. Dairy Done Right
Local goat and cow dairies in Nebraska offer minimally processed, high-quality dairy products that can be part of a heart-healthy diet. Yogurt, especially, is a great source of calcium and probiotics, which support not just gut health but also heart health.
How to enjoy it: Opt for plain, unsweetened yogurt and mix in fresh fruit for natural sweetness.
Supporting Local Farmers, Supporting Your Heart
By choosing heart-healthy foods grown and raised in Nebraska, you’re not just investing in your health—you’re also supporting local farmers and contributing to a sustainable food system.
Buying locally keeps your dollars in the community, reduces the environmental footprint of your meals, and ensures you’re getting the freshest, highest-quality food available.
This February, in honor of Heart Health Month, take a moment to explore the abundance of local food options around you. Sign up for a local food subscription program, or get to know the producers in your area. Your heart—and your community—will thank you.
What heart-healthy local foods are you enjoying this season? Share your favorites in the comments!
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