Healthy Heart, Healthy Life

Healthy food and blood pressure monitor

February is American Heart Month, and with recently published research indicating blood pressure control has worsened in both men and women since the onset of the COVID-19 pandemic, it’s essential to use this month to get a blood pressure screening and focus on becoming heart healthy. Below are tips for everyone to become heart-healthy this February.

  1. 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 quick 10-minute trip around the block after meals or a 10-minute walking break during the day.
     
  2. 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 prevent heart disease. Children need 10-12 hours of sleep per night. Develop bedtime routines to assist with falling asleep faster and staying asleep.
     
  3. 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, skip the seasoning packet and use pepper and olive oil. Read food labels to learn more about what is in the package, and select foods with less than 1,000 mg of sodium per serving.
     
  4. 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 heart disease and stroke risk. Start self-monitoring your blood pressure and know the numbers. Discuss the results with your doctor if needed.
     
  5. 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!

For more information on how to live a healthy, active life, visit www.ymcadallas.org/communityhealth.

 

The YMCA of Metropolitan Dallas Community Health Department provides evidence-based programming for our community's health and well-being. Programs and activities promote wellness, reduction of disease risk, and helps others reclaim their health. Programs include the Blood Pressure Self-Monitoring Program, YMCA's Diabetes Prevention Program, YMCA Weight Loss Program, Kamp K'aana, FIT For Health, Get Up and Go, and Virtual Y. www.ymcadallas.org/communityhealth.