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Treat Your Heart with These 5 Fab Foods

Cardiovascular disease is one of Australia’s major health problems and aside from being a major health issue, it is also one of the biggest problems on the economy.

It is, therefore, critical to take precautionary measures to lower the risk of heart attacks, especially in the workplace.

Your diet is critical in alleviating the risks involved in heart attacks. Moreover, a healthy diet can help you stop gaining weight, and reduce your risk of diabetes and high blood pressure.

It is a common misconception that healthy eating is associated with a higher cost of food. Should you ponder on the investment, it is a way cheaper avenue.

Imagine the cost of hospitalisation and health care needed for treatment and recovery. Worse, you may not be alive to even worry about it. Heart attacks are always unexpected and as such, it is a great necessity to have convenient access to an Automated External Defibrillator (AED) within minutes.

Knowing the location of the nearest AED is crucial and can be the difference between life and death. Simply check Heart Attack Help to know the exact location of AEDs in your area or anywhere in the country. It also pays to know the locations of the nearest AED facilities along your route if you are planning to travel.

Reduce Risks of Heart Attacks By Eating Right

Watching what you eat is a good idea. It is, however, exhausting both gastronomically and economically. Spare yourself from worrying about what you can’t eat. Instead, focus on what you can eat.

A steady supply of heart-friendly nutrients such as fibre, potassium, and omega-3 fatty acids can be found in vegetables, fruits, low-fat dairy products, and whole grains.

Here are a few recipes and snack ideas that are easy to prepare and readily available from your local grocery store. Stock up your pantry with these Fab Food delights for a healthier heart.


Honey-Soy Broiled Salmon

Honey-Soy Broiled Salmon
Image from: Pexels by Pixabay

Calories per Serving: 234
Nutrients: 23g of protein, 13g of healthy fats, selenium, and omega-3
Preparation Time: 40 minutes

This savoury, sweet, tangy dish has all the wonderful flavours of honey, ginger and rice vinegar.


  • 1 pound centre-cut of salmon fillet
  • 2 tablespoons of reduced-sodium soy sauce
  • 1 tablespoon of rice vinegar
  • 1 minced scallion
  • 1 teaspoon of freshly minced ginger
  • 1 teaspoon toasted sesame seeds

How to Cook

1. Mix together the soy sauce, vinegar, honey, ginger, and scallion in a bowl until all ingredients are perfectly blended together.

2. Slice the salmon into four portions and marinate it with three tablespoons of the prepared mixture. Let it sit for at least 15 minutes.

3. Preheat the broiler. Line a small baking pan with foil and coat it with cooking spray.

4. Drip dry the salmon from the marinade and place it in the pan skin-side down.

5. Cook the salmon and make sure that the pan is at least 10-15 cm from the heat source.

6. The fish is cooked when it turns white. Arrange it on a plate drizzled with the remaining marinade.

7. Sprinkle with sesame seeds.


Shed Some Light on Dark Chocolate

Dark Chocolate
Image from: Flickr by Tim Sackton

Dark chocolate is proven to help good blood flow. Contrary to the “chocolate” perception, eating dark chocolate is actually very healthy.

It contains many antioxidants as well as flavonols that help improve blood flow, lower blood pressure, as well as reduce the stickiness of blood platelets which makes them less likely to form blood clots.

Always remember that a healthy diet requires moderation.

Excessive consumption of dark chocolate may help aggravate diabetes and other health problems.


Curried Pork Chops with Roasted Apples & Leeks

Curried Pork Chops with Roasted Apples & Leeks
Image from: Flickr by Annabelle Orozco

Calories per serving: 463
Nutrients: Fat 20g, Cholesterol 100mg, Carbs 39g, Total sugars 24g), Protein 34g, Fibre 6g, Sodium 377mg, Potassium 778mg
Preparation Time: 40 minutes

This healthy, oven-baked pork chop dish is good for 4 servings and it is gluten-free. Roasted apples and leeks lend a sweet-and-tart tang.

If you often take off the dark green tops of the leeks, don’t throw them away this time—they have a delicious savour and become succulently tender when roasted.


  • 2 medium-sized leeks (washed, cleaned and sliced diagonally)
  • 3 large apples (cut into 2.54 cm pieces)
  • 4 bone-in, trimmed pork chops (around 1.27 cm to 1.9 cm thick)
  • 3 tablespoons of extra-virgin olive oil
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon salt
  • 1 tablespoon cider vinegar
  • 1 tablespoon brown sugar
  • 1 tablespoon curry powder

How to Cook

1. Preheat the oven to 218.3°C; Place the racks in the upper and lower thirds of the oven.

2. Coat 2 large rimmed baking sheets with cooking oil spray.

3. In a large mixing bowl, mix the leeks, apples, and 2 tablespoons of olive oil. Season well with salt and pepper.

4. Arrange the apples and leeks mixture on one of the prepared baking sheets. Roast it on the lower rack of the oven and stir once or twice until the apples are tender and the leeks have wilted. This will take around 20-25 minutes.

5. You can prepare the pork chops while the apples and leeks are in the oven. Use a small bowl to mix the curry powder and 1 tablespoon of olive oil, then season with salt and pepper. Brush this paste-like marinade to both sides of your pork chop.

6. Place the pork chops on the second baking sheet and turn on the broiler to high setting. Cook it for 4-6 minutes. You can use an instant-read thermometer horizontally into the meat, but make sure that it does not touch the meat. The chops are perfectly cooked if it registers 62.7°C.

7. Combine the vinegar and white sugar in a large bowl. Toss in the apple and leeks mixture. Serve together with the pork chops.


Blueberries – the Super Fruit

Blueberries - the Super Fruit
Image from: Pixabay by JillWellington

Filled with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamins C, E, and B. Therefore, they are rightfully labelled as a super fruit. Not only can they lower your risk of heart disease and cancer, but they are also anti-inflammatory.

Studies show that blueberries contain the highest antioxidant capacity of all commonly consumed fruits and vegetables. The antioxidants in blueberries have been shown to protect the body from oxidative damage. It increases the levels of the “bad” cholesterol – a critical phase in the pathway towards heart disease.

Moreover, consuming 50 grammes of blueberries every day for eight weeks can significantly affect blood pressure alleviating risks for heart disease.

Get your supply of blueberries fresh from your local farmer’s market. You can also buy the properly packaged blueberries from nutrition shops.

A Nice Cup of Coffee

A Nice Cup of Coffee
Image from: Flickr by Peter Burka

Your favourite morning brew is more than just the strongly aromatic, bittersweet beverage. It’s also known to be full of active compounds and minerals that have a variety of health-promoting features.

Coffee’s health perks are related to naturally-occurring compounds in coffee beans other than caffeine. Coffee contains hundreds of unique phytochemicals that help reduce inflammation, making it good for your heart.

Drinking coffee regularly has some great health benefits, such as:

  • a lower incidence of Parkinson’s
  • certain types of cancers
  • reduced rates of DNA damage

It is, however, important to note that you should only consume coffee made of natural coffee beans.

Do Your Share – Help Save Lives at Your Workplace

cut your chances of suffering from a heart attack
Alsco’s Rented Defibrillator Services

Be on top of your game. By eating healthy foods, you can exponentially cut your chances of suffering from heart attacks.

Share your regimen with others especially in your workplace to help save lives.

Speaking of saving lives, Alsco offers a variety of first aid and safety services including our Automated External Defibrillator (AED) which are essential in related emergency situations.

Our professional operators are on standby to answer any of your inquiries. Call us now at 0800 4 ALSCO.

Photo: Pexels

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