Healthy Living Newsletter

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May Edition

❤️ May is Blood Pressure Awareness Month

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
1. 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.

2. 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.

3. Manage Stress. Chronic stress can contribute to high blood pressure. Try deep breathing, stretching,
meditation, or simply taking time to unwind each day.

4. 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.

5. 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. ❤️