Home' Nonahood News : NONA 060116 Contents Ways to Show Your Heart Some Love
UCF Health is the College of Medi-
cine’s physician practice, offering
primary and specialty care to the
community. Its newest office is lo-
cated in Lake Nona at the corner
of Narcoossee Road and Tavistock
Lakes Boulevard. Most major in-
surance plans are accepted. Visit
UCFHealth.com for more infor-
mation, or call (407) 266-DOCS to
schedule an appointment.
Cardiovascular disease is responsi-
ble for nearly one in three deaths in the
United States, so it’s important to know
the risk factors involved with heart dis-
ease and how to keep your heart healthy.
While genetics play a role, there are
significant, contributing risk factors for
heart disease that are within your con-
trol. With some lifestyle modifications,
you can reduce your risk.
“Changing certain factors in your
lifestyle can be very impactful when it
comes to lowering your risk for heart
disease,” said Dr. Bernard Gros, cardiolo-
gist at UCF Health, the College of Medi-
cine physician practice with a location
in Medical City. “Targeting the cause and
not just treating the risk factor is more
powerful than any medication we have.”
Doctors have been saying it for years.
The single best thing you can do for your
health is quit smoking. Here’s why you
should quit for your heart: Smokers have
a higher risk of developing atherosclero-
sis — hardening of the arteries — which
can lead to coronary heart disease and
stroke. In fact, one-third of coronary
heart disease deaths are attributed to
smoking and secondhand smoke. Smok-
ing also robs your body of good choles-
terol, or HDL, that is needed to remove
the bad cholesterol, LDL, from your body.
It’s important to eat a variety of nu-
tritious foods from all the food groups.
Limit sugar and sugar-sweetened bev-
erages. Opt for lean cuts of meat and
more seafood that is rich in omega-3
fatty acids. One of the most impactful
changes you can make to your diet is to
reduce your sodium intake. Aiming for
no more than 1,500 mg of sodium per
day is recommended for lowering and
keeping blood pressure healthy. Read-
ing food labels on packaged, processed
foods shows the challenges of adhering
to this recommendation. Take little re-
ductions everywhere you can to reduce
your sodium intake. Make more meals
at home and limit how many times you
eat at restaurants. That alone will reduce
your sodium considerably, since restau-
rant foods tend to be way higher than
what home-prepared meals average
in sodium amounts. Avoid heavily pro-
cessed foods like canned soups, frozen
meals and sauces. Don’t have high blood
pressure? That’s no reason not to re-
duce the sodium in your diet. As we age,
blood pressure naturally rises. By eating
healthy now, you can be in better control
of what may come later down the road.
Maintain a Healthy Weight
Being 20 percent or more over your
ideal weight, or BMI, impacts your health.
When your weight is in a healthy range, it
helps your body circulate blood more ef-
ficiently, and you are less likely to develop
medical conditions such as diabetes, high
cholesterol, high blood pressure and heart
disease. Weight loss is accomplished in
part by diet and in part by exercise. Your
heart is a muscle so work it out!
Research shows 150 minutes per
week of cardiovascular exercise can
benefit your heart. This does not mean
you have to join a gym. Take a walk, play
with your kids outside, take up dancing.
Find something you enjoy and make it a
part of your weekly routine.
Don’t feel like you need to lose all the
extra weight before you see any health
benefits. In fact, even small amounts of
weight loss can have a positive impact
on your health. Talk to your doctor first
about developing a weight-loss plan.
He or she can recommend resources or
a weight-loss group that can help you
through the process.
Control Your Blood (cholesterol,
Healthy adults age 20 and over
should have a fasting lipoprotein pro-
file as part of their blood work every
five years to measure total cholesterol
and triglycerides. You should also have
your blood sugar levels checked start-
ing at age 40. If you are overweight, your
doctor may want to start checking this
sooner. There are no warning signs for
pre-diabetes, and even those with dia-
betes can have it for a long time before
symptoms get severe, so it is important
to have your sugar levels checked. Hav-
ing diabetes or pre-diabetes puts you at
higher risk for high blood pressure, high
cholesterol and, of course, high blood
sugar. All of these factors increase your
risk of cardiovascular disease and other
serious health complications.
High blood pressure is a major con-
tributing risk factor to heart failure,
heart attack, stroke, and chronic kid-
ney disease. Adults 18 years and older
should start having their blood pressure
checked at least bi-yearly by their doctor
and more often if your blood pressure is
abnormal. If you have been prescribed
blood pressure medication, make sure
you take it as instructed. You can help
keep your blood pressure in a healthy
range by limiting salt intake, doing mod-
erate intensity exercise for 150 minutes
per week, limiting alcohol, eating at least
five servings of fruits and vegetables
daily, and sleeping at least 7-8 hours per
night. If you snore and notice that you
lack energy, you might be at risk for sleep
apnea, which increases the risk for car-
diovascular disease and sugar disorders.
Let your doctor know so that he/she can
order the proper tests for you.
Heart disease is the leading cause of death for men and
women in the U.S., but many factors that contribute to
this condition are within your control.
Find activities you enjoy to help you stay active and
keep your heart in tip-top shape.
Thank you to
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towards the cost of the program. Payment due 1st day of classes and must
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These materials are neither sponsored by nor endorsed by the District, its agents, or its
employees. The views and the information contained in the materials are not an expression of
the opinion, belief, or policy of the Board, the District, and/or this school.
Monday - Friday 9:00am - 5:00pm
$375 per week per person ($100 deposit to reserve)
Half Day Field Trip to R&D Shaping
Factory then Beach Surf Camp!
Every Friday: Field Trip!
Week 1: Barrier Island Sanctuary
Week 2: Exploration Tower
Week 3: MRC Lagoon House
Week 4: Cape Canaveral H20 Treatment
Week 5: Barrier Island Sanctuary
Week 6: Exploration Tower
Week 7: MRC Lagoon House
Week 8: Cape Canaveral H20 Treatment
Week 9: Barrier Island Sanctuary
20 JUNE 2016
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