HEALTHYLIVING: Matters of the Heart

Make a vow to yourself and for the ones you love to lower blood pressure and reduce sodium intake during American Heart Month

February is American Heart Month and as a leading community-based organization committed to improving the nation’s health, the YMCA of Greater Kalamazoo urges everyone in southwest Michigan to help prevent heart disease by lowering your blood pressure. Two ways to keep the pressure off your heart are by monitoring your blood pressure and reducing sodium intake.

According to the American Heart Association, cardiovascular disease is the nation’s number one killer, responsible for 1 in 3 deaths each year in the United States. Additionally, 32.6 percent—about 80 million adults—have high blood pressure with less than half having it under control. High blood pressure is most prevalent in minority communities, and is often referred to as “The Silent Killer” because there are typically no warning signs or symptoms.

The Y at Maple Street offers free blood pressure checks to the community:

Maple Y - 1001 W. Maple St.:

2nd and 4th Thursday 11:00am – noon with Cynthia Research shows that the simple process of checking and recording your blood pressure at least twice a month over a four-month period, along with regular physical activity, proper nutrition and reducing sodium intake, may lower blood pressure in people with high blood pressure. Besides monitoring your blood pressure, reducing sodium intake is a great way to keep your heart healthy. Per the American Heart Association (AHA), too much sodium in your system puts an extra burden on your heart and blood vessels. In some people, this may lead to or raise high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Having less sodium in your diet may help you lower or avoid high blood pressure.

Here are a few tips from the United States Department of Agriculture (USDA) to help reduce sodium in your diet.

1. Think fresh: Eat highly processed foods less often and in smaller portions. Fresh foods are generally lower in sodium.

2. Enjoy home-prepared foods: Cook more often at home—where you are in control of what’s in your food.

3. Fill up on veggies and fruits—they are naturally low in sodium: Eat plenty of vegetables and fruits—fresh or frozen. Eat a vegetable or fruit at every meal.

4. Adjust your taste buds: Cut back on salt little by little—and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time.

5. Boost your potassium intake: Choose foods with potassium, which may help to lower your blood pressure.

The YMCA of Greater Kalamazoo offers a community of diverse individuals who can support all people in meeting their health and well-being goals. Learn more by visiting kzooymca.org or stop at a Y that is closest to you.

Vicky Kettner is the Association Director of Marketing, Community Relations, and Member Engagement for the YMCA of Greater Kalamazoo.