Week 4 Healthier Life Style

Week 4: 1. Add Fish Oil and Calcium with magnesium to your life. We need omega 3 fatty acids in our body; which means we should eat fish 3 times a week. Since most of us don’t do that we need to add the fish oil in the form of a supplement. Omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly). Ideally 1-2 grams a day is the amount of fish oil for optimum health.
Calcium is for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots. Plus, research has suggested that calcium may play a role in warding off other problems like PMS, high blood pressure, cancer, and even weight gain. The recommended daily intake of calcium is 1,000 to 1,300 milligrams per day for people ages 9 and up. Calcium supplements work better if you take it in smaller doses 2-3 times a day and get the kind with magnesium so it is absorbed by the body better.
2. Delete fried foods from your life: The consumption of trans fats increases the risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. Health authorities worldwide recommend that consumption of trans-fat be reduced to trace amounts. Trans- fats from partially hydrogenated oils are harmful, so think of fried food as a splurge and eat only in moderation.
3. Delete nicotine from your life: Nicotine causes a short-term increase in blood pressure, heart rate and the flow of blood from the heart. It also causes the arteries to narrow. The smoke includes carbon monoxide, which reduces the amount of oxygen the blood can carry. This, combined with the nicotine effects, creates an imbalance between the demand for oxygen by the cells and the amount of oxygen the blood can supply.