Nearly half of all Americans have high blood pressure, putting them at risk for heart disease, stroke, and death. But reducing sodium intake, eating healthy and increasing physical activity can help prevent these outcomes.
To help individuals improve their heart health, area YMCAs offer a huge range of Health and Wellness programs including:
- Blood-Pressure Self-Monitoring
- Nutrition Counseling
- Exercise Programs
YMCA Community Health expert Kristy McCarron offers three <3 heart healthy tips:
Reduce Sodium:
- Cut back on salt little by little. Your taste for salt will lessen over time.
- Most of the sodium Americans eat is found in processed foods. Especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli and soups.
- Fresh foods are generally lower in sodium.
- Keep salt off the kitchen counter and the dinner table and substitute spices, herbs, garlic, vinegar or lemon juice to season foods.
Sleep:
- Lack of sleep has been 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 for the whole family to assist with falling asleep faster and staying asleep.
Exercise:
- Remember, something is better than nothing. Start with a brisk 10 minute walk.
- If you struggle to stick to a workout schedule on your own, try a group exercise class.
- Make it fun! Pickleball is a great way to add both exercise and friends to your day, both of which are good for your heart!
Community members can inquire at their YMCA’s Welcome Desk to sign up for any heart health program.
