Everything starts with your heart.
February is American Heart Month, a time to raise awareness and encourage everyone to prioritize their cardiovascular health.
Heart disease remains the leading cause of death for men, women and people of most racial and ethnic groups in the United States. Every day, it claims the lives of more than 2,500 Americans—that’s one death every 34 seconds. In 2022 alone, heart disease was responsible for one in every five deaths nationwide.
High blood pressure is the leading cause of heart disease, yet many people are unaware they have it. According to the American Heart Association (AHA), 46.7% of U.S. adults have high blood pressure, but alarmingly, 38% of them don’t know it.
That’s the bad news. Here’s the good news: According to the AHA, you can improve your heart health with simple steps that include moderate exercise and healthier eating.
Below are tips for everyone to become heart healthy this February:
- Get Moving: Being physically active every day is not only fun; it can also improve the function of your heart. Plan and schedule opportunities for active play; for example, include a brisk 10-minute trip around the block after meals or a 10-minute walking break during the day.
- Rest up: Lack of sleep can be associated with elevated cholesterol and blood pressure. Adults need at least seven, but no more than nine hours of sleep at night to aid with the prevention of heart disease. Children need 10 - 12 hours of sleep per night. Develop bedtime routines to assist with falling asleep faster and staying asleep.
- Revamp your Recipes: Makeover your favorite recipes by reducing the amount of salt and saturated fat and substituting a lower fat food without sacrificing tastes. For example, use low-fat yogurt instead of sour cream and skip the seasoning packet and use pepper and olive oil instead. Read food labels to learn more about what is in the package, select foods that have less than 1,000 mg of sodium per serving.
- Check your Pressure: Revised blood pressure guidelines from American Heart Association mean that nearly half of all Americans (46 percent) have high blood pressure. Lowering or maintaining normal blood pressure can greatly reduce your risk for heart disease and stroke. Start self-monitoring your blood pressure and know the numbers. Discuss the results with you doctor if needed.
- Quality Time: Spending time together with family or friends is a great way to reduce stress, which is important to heart health. Make homemade valentines for your children’s classmates or even your closest fitness friends at the Y!
At the YMCA of the Triangle, we are here to help you reach your heart goals.
The YMCA's Blood Pressure Self Monitoring program is a way for participants to work with healthy heart ambassadors and self-monitor their blood pressure. The program goal is a reduction in blood pressure, better management, increased awareness of triggers that elevate blood pressure and better knowledge to develop healthier eating habits.
If your goal is to eat healthier, our Y Health Membership team hosts monthly virtual nutrition seminars, led by our Heart Healthy Ambassadors. These seminars are part of the Blood Pressure Self Monitoring program, but all Y members and other interested individuals are welcome to take part.
