Know Your Numbers. Protect Your Heart.
High blood pressure—often called the “silent killer”—affects nearly half of adults in the U.S., and many don’t even know they have it, according to the American Heart Association. This May, we’re focusing on simple, effective steps you can take to understand your numbers, and how to support a healthier heart. Learn more about your risk factors at www.heart.org.
What is Blood Pressure?
Blood pressure measures the force of blood pushing against your artery walls. A normal reading is typically around 120/80 mmHg. When blood pressure stays elevated over time, it increases your risk for heart disease, stroke, and other serious health conditions.
Why It Matters
High blood pressure often has no symptoms, which is why regular screenings are so important. The good news? It’s manageable—and even preventable—with healthy lifestyle choices like increasing your physical activity, making healthier food choices, and managing stress.
5 Ways to Support Healthy Blood Pressure
- Eat Smart
Focus on fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Reduce sodium intake by limiting processed foods and reading labels carefully. Nutrition labels will tell you how much sodium is in one serving of food. The American Heart Association recommends no more than 2300mg per day, and ideally 1500mg per day. The average American consumes more than 3300mg per day, well over the recommended amount.
- Move More
Aim for at least 150 minutes of moderate physical activity per week. Walking, cycling, swimming, or group exercise classes are all great options.
- Manage Stress
Chronic stress can contribute to high blood pressure. Try deep breathing, stretching, meditation, or simply taking time to unwind each day.
- Maintain a Healthy Weight
Even small amounts of weight loss can make a big difference in lowering blood pressure. Being overweight puts added stress on your heart, so maintaining a healthy weight is key to managing blood pressure.
- Limit Alcohol & Quit Smoking
Reducing alcohol intake and avoiding tobacco products are key steps toward heart health.
Know Your Numbers
We encourage all members to get their blood pressure checked regularly. Stop by the YMCA this month and ask our staff about our Blood Pressure Self-Monitoring Program where you will receive guidance on how to monitor your numbers at home.
You’re Not Alone—We’re Here to Help
Making lifestyle changes is easier with support. Programs like the Blood Pressure SELF-MONITORING Program and Diabetes Prevention Program (DPP) focus on building sustainable habits around nutrition, physical activity, and weight management—all of which play a role in improving blood pressure. Behavior change takes time, and support.
Small Changes, Big Impact
Remember, you don’t have to do everything at once. Start with one small change this week—whether it’s taking a daily walk, adding an extra serving of vegetables, or checking your blood pressure. Over time, these small steps can lead to lasting improvements in your health.
Your heart health matters. Let’s take care of it—together.
