American Heart Month Blog

February is American Heart Month (which is appropriate since it’s also when we celebrate Valentine’s Day). 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 important 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, including advice from our own Wellness Staff. 

1. Get Moving!: Tip Number 1 is from our Kirk Family YMCA’s Wellness Coordinator, Anna Sganga. “Prioritize Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include brisk walking, swimming, cycling, group exercise classes, or any activity that gets your heart pumping.”

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 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.
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. 

Botetetourt Family YMCA’s Wellness Director Mikayla Hansen also adds, “Consuming healthy proteins from plant and animal sources as part of a balanced diet can help lower your risk of heart disease. Remember that no single food or nutrient promotes heart health over the other; it is the overall eating pattern that matters the most.”

4. Check your Pressure: Revised blood pressure guidelines from the 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 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. Anna also adds, “Maintaining strong social connections can have a positive impact on your heart health. Spend time with friends and family, join clubs or community groups, and engage in activities that bring you joy and fulfillment.”

We hope these tips and tricks are helpful! By incorporating these self-care practices into your routine, you can take proactive steps to protect your heart health and improve your overall well-being.

For more information on how you can live a healthy, active life, visit https://heart.org