Heart Healthy Whole Grains

February is American Heart Month, a time to focus on the small, daily choices that keep our hearts strong. One of the simplest and most delicious ways to show your heart some love? Making the switch to heart healthy whole grains.

Unlike refined grains, whole grains retain the bran and germ—the "powerhouse" layers packed with fiber, B vitamins, and antioxidants. Whole grains act as a powerful "maintenance crew" for your cardiovascular system by managing cholesterol and blood pressure naturally. Their high soluble fiber content acts like a sponge, binding to "bad" LDL cholesterol and removing it from the body, while essential minerals like magnesium and potassium work to relax blood vessels and flush out excess sodium. These combined actions significantly reduce the daily "wear and tear" on your arteries.

Furthermore, whole grains protect the heart by stabilizing blood sugar and fighting inflammation. Because they digest slowly, they prevent the insulin spikes that can lead to arterial stiffness, while their dense supply of antioxidants neutralizes oxidative stress that damages heart tissue. By keeping the grain intact, brands like Bluebird Grain Farm and Community Grains ensure you get these protective phytonutrients in every serving.

Meet a Few of Our Heart-Healthy Whole Grain Heroes

Bluebird Grain Farm: Ancient Grains, Modern Health

Located in the foothills of the North Cascades, Bluebird Grain Farm specializes in ancient grains like Emmer, Einkorn, and Spelt.

The Heart Benefit: Their grains are "plow-to-package," meaning they are never pearled or processed. By keeping the grain entirely intact, you get the maximum dose of minerals and fiber.

What to Try: Their Organic Potlatch Pilaf - Split Farro And Wild Rice Blend is a nutrient-dense alternative to rice. A unique blend of golden Emmer farro splits and organic split wild rice; two distinct flavors evenly blended into a dynamic hearty pilaf. Perfect as a side dish, wraps, stuffing, soup and grain salads.

Nature Nate’s: The Power of Popped Sorghum

If you’re looking for a heart-healthy snack that doesn’t feel like a compromise, Nature Nate’s is your go-to. They’ve pioneered the use of sorghum, a drought-tolerant "super grain."

The Heart Benefit: Sorghum is rich in potassium and magnesium—two vital nutrients the American Heart Association highlights for maintaining a healthy heart rate and blood pressure.

What to Try: Their Popped Sorghum is a gluten-free, "mini-popcorn" alternative. Because it’s a whole grain, it offers a lower glycemic index and more antioxidants than traditional corn snacks.
 

Community Grains: Transparency You Can Taste

Community Grains is a fifth generation California Family Farm on a mission to restore local grain economies with "Identity Preserved" flours and pastas.

The Heart Benefit: They use a unique milling process that ensures their flour is 100% whole grain. While many "whole wheat" products are actually reconstituted refined flour, Community Grains keeps every bit of the heart-protective bran and germ.

What to Try: Their Whole Grain Pastas (like Fusilli or Pipe Rigate) offer a robust flavor and more fiber than standard pasta, helping you stay full longer and supporting stable blood sugar levels.

Why Choosing Whole Grains Matters 
By choosing to add grains from these makers to your farm box deliveries, you aren't just supporting your heart; you're supporting regenerative farming and biodiversity. It’s a win for your health and a win for the planet.

Heart Month Tip: Try replacing just one refined starch this week with a whole grain product from Bluebird, Nature Nate's, or Community Grains. Your heart will thank you!

How To Add Farm Stand Products to Your Delivery:
CSA members - head on over to our online Farm Stand Market to customize your upcoming delivery. Market is open from noon on Thursday until 6 pm on your cutoff date. After you confirm your produce items, click the orange button "Confirm and Continue To Other Farm Products" to add the products to your delivery.

Not part of our farm family? Find out if we deliver to your neighborhood. You can even get your whole office in on the fun with our office snack packs. Find more information about our office deliveries here.

Plant-Based Protein

When most folks think about getting enough protein, they often default to the same handful of foods: chicken, beef, eggs, and dairy. These work, but they're far from the only options. Plant foods offer protein in amounts that might surprise you, and they come with the kind of variety that keeps meals from feeling repetitive or boring.

Supplements and Superfoods for Winter Wellness

The supplement category has changed quite a bit over the past decade. What used to be a straightforward selection of multivitamins and vitamin C has expanded into an overwhelming array of powders, gummies, and extracts that promise support for everything from energy levels to immune function. Winter tends to draw folks toward these products, a season when shorter days and colder weather make the body feel like it could use extra help.