The risk of a sudden cardiac arrest can not be ignored, especially in Australia where it is the number one cause of death. This is why you need to have preventive measures to lower the risk of heart attacks and other heart disease in the workplace.

Although there are many risk factors that can attribute to heart attacks, there are still a couple of things that you can do to lower those risks. One of the easiest ways to lower heart attacks is to change your diet.

A lot of people have this wrong idea that eating healthy is more expensive, but in reality this simply isn’t the case, especially when you suddenly get heart problems or worse a heart attack and you’ll be paying much more than eating a simple and healthy diet.

Sometimes eating healthy is not enough. So is the need to have quick and easy access to an AED at any given point of time, since the criticality of time cannot be emphasized enough.

Do you know the location of your nearest Automated External Defibrillator (AED)? Alsco has helped create a service that helps you find a vital defibrillator in quick time. All you need to do is visit Heart Attack Help and you will have the information you need in no time. Dont wait for a dire situation to arise. Know the exact location of your nearest AED today.

So Which Kind of Foods are Healthy for your Heart?

Simple eating is the way to go. Eat plenty of vegetables, fruits, whole grains, and low-fat dairy products. These foods are rich in essential nutrients such as omega-3 fatty acids,fibre, and potassium that promote a healthy heart.

With that in mind, here are a couple of recipes and snack ideas you can easily get from your local grocery store and cook up in your kitchen for a healthier heart.

Fab Foods #1: Honey-Soy Broiled Salmon

This quick and easy to cook meal only takes you 40 minutes to prepare and cook. The complimentary flavours from the honey, ginger, and rice vinegar give it a distinct sweet and tangy taste.

Not to mention that it only has 234 calories per serving along with 23g of protein and 13g of healthy fats. Another nutrition bonus from this hearty meal is selenium, which is a great source of omega-3s, which reduce the risk of heart disease.


  • 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


  1. Whisk the soy sauce, vinegar, honey, ginger, and scallion in a bowl until you can clearly see that all the honey is dissolved.
  2. Cut the salmon into four portions then place them in a plastic bag where you will add three tablespoons of the sauce you just made. Let it sit and marinate for at least 15 minutes.
  3. Preheat the broiler and then get a small baking pan and line it with foil and coat it with cooking spray.
  4. Now take the marinated salmon and put it in the pan, skin-side down. Make sure you don’t add the sauce or marinade in the pan.
  5. Next is to put the pan with the salmon and place it around 4-6 inches from the heat source in the broiler and cook it for 6-10 minutes.
  6. After you can clearly see the fish is cooked (turns white), then you are ready to take it out and serve on a plate. Use the leftover sauce and drizzle it over the salmon while also adding some toasted sesame seeds to top it all off.

Fab Foods #2: Dark Chocolate Snacks for Better Blood Flow

Eating dark chocolate seems to be counterproductive since we suggested not eating any junk food. Actually dark chocolate is very healthy, since it contains many antioxidants as well as Favanols 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.

Just keep in mind that any sort of healthy diet requires you to eat any kind of food in moderation. You simply can’t have a diet consisting of dark chocolate alone and not to mention that eating anything sweet in excess will promote diabetes and other health problems.

Fab Foods #3: Curried Pork Chops with Roasted Apples & Leeks

This is another easy to cook meal using a combination of pork meat and some tasty roasted apples and leeks that gives you a sweet taste and tart-like texture.

This only requires you to have an oven to cook the pork and 40 minutes of your time for preparation and cooking that will give you at least 4 servings.


  • 2 medium-sized leeks (cut them in half, then slice them and also make sure the leeks are properly washed and cleaned of grit and dirt)
  • 3 large-sized apples (cut them into ½-inch pieces)
  • 4 bone-in, trimmed pork chops (around 2 pounds each and ½ to ¾ inches thick)
  • 3 tablespoons of extra-virgin olive oil (make sure to separate them)
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon salt
  • 1 tablespoon cider vinegar
  • 1 tablespoon brown sugar
  • 1 tablespoon curry powder


  1. Preheat your oven to 425°F; make sure your racks are placed in the upper and lower thirds of the oven.
  2. Coat 2 large rimmed baking sheets with cooking oil spray.
  3. Get a large mixing bowl and mix the leeks, apples, 2 tablespoons of olive oil, and the 1/4 teaspoon of salt and pepper.
  4. Next step is to place the apples and leeks with the mixture onto one of the prepared baking sheets. Then you will place it on the lower rack in the oven. Make sure to stir them at least once or twice and then remove them after 20-25 minutes or when the apples are tender and the leeks have wilted (use a fork to check).
  5. Mix the curry powder, 1 tablespoon of olive oil, and the 1/4 remaining salt and pepper in a small bowl and then you will use this to garnish both sides of your pork chops. (You can do this while the apple mixture is cooking in the oven).
  6. Place the pork chops on the second baking sheet and turn on the broiler on high setting. Leave it to cook for 4-6 minutes until the pork chops are fully cooked or the meat registers on the thermometer at 145°F.
  7. Now that all the cooking is done, time to make the last mixture of the vinegar and brown sugar in a large bowl. Add the roasted apple and leek mixture in and toss them until everything is coated evenly.
  8. Serve the pork chops on a clean plate. Then add the freshly coated apples and leeks and there you have it – Curried Pork Chops with Roasted Apples & Leeks!

This meal is not only low on saturated fat but is also high in fibre and potassium thanks to the apples and leeks. Not to mention it is low in sodium and is gluten free as well.

Fab Foods #4: Blueberries the Super Fruit

This fruit is commonly called the super fruit because of the high content of antioxidants that increases your concentration levels.

Blueberries also naturally contain high amounts of vitamins C, B, and E which not only helps you get a healthy heart but keep your protected by boosting the immune system and increased collagen production.

We suggest you get fresh blueberries from your local farmer’s market or perhaps from packaged ones or from nutrition bars that feature them.

Fab Foods #5: Coffee for the Heart and Body

A favourite morning beverage is also one of the best beverages you can drink for a healthier heart. Packed with antioxidants, coffee has been found to reduce the risk of not just heart disease, but also various types of cancer including lung, liver, and breast cancer.

Just make sure you drink coffee uses natural coffee beans and not the ones with added sugar and other content that isn’t as healthy as the pure thing.

Learn How You Can Help Save Lives at Your Workplace

Eating healthy is the first step to preventing and saving people from heart attacks. Alsco offers various first aid and safety services including our Automated External Defibrillator which helps you save lives during emergency situations. So what are you waiting for? Just call us at 1300 659 982 for any enquiries of our services.


Image Courtesy : Olga Filonenko