7 Heart-Healthy Recipes the Elektra Team is Loving

When we think of menopause symptoms, hot flashes, libido changes, and insomnia are often the first to come to mind. And while these are *very real* symptoms of perimenopause, many people aren’t aware of the longer-term health implications associated with hormonal changes in this time — such as cardiovascular risk. February is American Heart Month, and we’re taking a moment to unpack this relationship and to discuss the important role of a healthy diet in supporting heart health.

During our reproductive years, estrogen helps protect our heart due to its positive effects on cholesterol production, blood vessels, and inflammation. As estrogen levels fluctuate and eventually decline in perimenopause, we lose much of that protection. Combine that with the fact that this stage of life is associated with an increase in blood pressure, body weight, and changes in body fat distribution, what we get is a perfect storm of risk factors for cardiovascular diseases.

The good news is 80% of heart attacks and strokes related to heart disease are preventable –– and much of that prevention starts with regular physical activity and a balanced diet. If you’ve been a part of the Elektra community for a while, you probably know we’re obsessed with the Mediterranean diet, and if you’re new here — prepare to hear a *lot* about the merits of this anti-diet diet.

Why do we love it? This healthy eating style prioritizes plant-based food sources, whole grains, and healthy fats –– with very little if any red meat, fried foods, and high fat dairy products — making it naturally low-cholesterol and ideal for women’s health during this time. Plus, because the Mediterranean diet is low glycemic, it doesn’t dramatically spike our blood sugar, which can lead to increased insulin, which leads to weight gain.

If you need any more convincing, this diet is also great for bone health, which is super important as menopausal and postmenopausal women are at increased risk of developing osteoporosis. Basically, if there were a “menopause diet,” this would be it.

Don’t know where to start? To make it easier for you, we put together a list of some of our team’s favorite heart-healthy recipes, most of which follow the principles of the Mediterranean diet. We know how busy this phase of life can be — trust us, we speak from experience — so we prioritized meals that come together quickly. Bon appetit!

Moroccan Chickpea Skillet

Flavorful and fuss-free, this chickpea skillet is everything we want in a weekday meal. Not only is it high in protein — which is critical for maintaining lean muscle mass and bone density— but also in key nutrients like magnesium and folate. It’s easily doubled, so we recommend upping the ingredients and storing leftovers in your freezer for a rainy (or lazy) night.

One-Pot Chicken and Lentils

This one-pot chicken and lentils comes together in a flash with ingredients you probably already have in your pantry. It’s comforting, satiating, and the bone-in chicken thighs ups the flavor game of spices like cumin and turmeric. We love serving it over wild or brown rice.

Greek-Style Lemon Chicken Soup

This vibrant take on chicken noodle soup is nourishing, flavorful, and the ultimate comfort meal. Tempered egg yolks are the key ingredient here, giving this soup that perfectly smooth, creamy texture.

Baked Dijon Salmon with Lemon and Garlic

This beginner-friendly salmon recipe comes together in 20 minutes and is packed with Vitamin D and omega-3 fatty acids — a type of polyunsaturated fats that may reduce our risk of heart disease. We recommend serving over couscous or quinoa, with a side of broccolini or green beans.

Speedy Miso Beans and Greens

We’re huge fans of chickpeas, but we also know cannellini beans don’t get enough press…and we want to change that. This stew-esque dish gives this underrated legume a much-deserved platform alongside aromatics, antioxidant-rich kale, and miso for an extra umami punch. If you don’t have kale on hand, any other leafy green like spinach or Swiss chard will work great.

Mediterranean Lemon-Garlic Haddock with Artichoke Hearts

Like many of these recipes, this haddock comes together in one pan — noticing a theme here? Even if you’re not a fish person, we recommend giving this a go. The haddock is mild and soaks up all the wonderful lemony, herby, garlicky flavor. Can’t find haddock? Cod is a great substitute.

Crispy Quinoa Kale Salad

We know, we know — a salad. But we promise, this is not your average lettuce-cucumber-bell pepper salad. Crispy baked quinoa, roasted chickpeas, and massaged kale come together for a dynamic texture, which is coated by a rich, lemon tahini dressing.