World Heart Day: Keep Your Blood Pressure in Check for a Healthier Heart
Every beat of your heart matters. On World Heart Day, we salute the incredible organ that keeps us alive—and remind ourselves how essential it is to protect it. One of the biggest threats to heart health is hypertension (high blood pressure)—often called the “silent killer” because many people have it without realizing it. At Marin City Clinic, we believe awareness, prevention, and action can help keep hypertension from taking its toll.
What is Hypertension — and Why It Matters
Blood pressure is the force of your blood pushing against the walls of arteries. When that pressure stays consistently high, it makes your heart work harder, damages blood vessels, and increases your risk for heart disease, stroke, kidney disease, and even cognitive decline.
Recent guidelines from the American Heart Association and other bodies have reaffirmed that hypertension is one of the most modifiable risk factors for cardiovascular disease. The earlier it is detected and managed, the better the outcomes.
How Hypertension is Classified (New Guidelines)
To understand what numbers are considered elevated, it helps to be aware of the newer standards:
- Normal: less than 120/80 mm Hg
- Elevated: systolic 120-129 and diastolic less than 80 mm Hg
- Stage 1 Hypertension: systolic 130-139 or diastolic 80-89 mm Hg
- Stage 2 Hypertension: systolic at least 140 or diastolic at least 90 mm Hg
These thresholds guide when to start lifestyle changes, medication, or both. The newest U.S. guideline (2025) emphasizes earlier intervention in many cases.
World Heart Day Message: What You Can Do
This World Heart Day (and every day), here are key steps you can take to prevent or manage hypertension. Small effort + consistency = big heart health benefits.
- Measure Your Blood Pressure Regularly
Don’t wait for symptoms—often there are none. Home monitoring is useful. Write down your readings, bring them to visits. Accurate measurement is essential. - Adopt a Heart-Healthy Diet
Diet plays a central role. The DASH eating plan (Dietary Approaches to Stop Hypertension) is one of the most effective. It emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and reducing sodium (with a goal of less than 2,300 mg of salt per day, ideally closer to 1,500 mg). Avoid processed foods, salty snacks, and heavy alcohol. - Stay Physically Active
Regular exercise helps lower blood pressure, strengthen the heart, and improve circulation. Aim for at least 150 minutes/week of moderate aerobic activity (walking, cycling, swimming) plus some strength training. Even daily walking can make a difference. - Maintain a Healthy Weight
Losing even 5-10% of body weight (for those who are overweight) can lead to meaningful drops in blood pressure. Small, sustainable changes in eating + movement matter. - Limit Alcohol & Avoid Tobacco
Alcohol in moderation (if at all) and quitting smoking help protect your cardiovascular system. Smoking causes direct damage to blood vessels, making hypertension more harmful. - Manage Stress & Sleep Well
Chronic stress, poor sleep, and lack of rest can all contribute to elevated blood pressure. Practices like meditation, deep breathing, yoga or even walking outdoors help. Strive for 7-9 hours of quality sleep per night. - Follow the Treatment Plan If Medicated
If your healthcare provider prescribes blood pressure medication, take it as directed. Don’t stop unexpectedly. Follow-ups and lab testing can help make sure that treatment is working well and adjusted as needed.
How Marin City Health and Wellness Can Help
At Marin City Clinic, we are committed to helping you safeguard your heart. Here’s what we offer:
- Regular blood pressure checks and screenings
- Health education on diet, exercise, sodium reduction, etc.
- Support for behavior change (nutrition counseling, fitness referrals)
- Medication management when needed, including ongoing monitoring and help with side effects or adjustments
- Behavioral health support for stress, anxiety, or sleep issues that can affect heart health
We understand that changing habits can be challenging. Our care teams work with patients one-on-one to set realistic goals, offer resources, and provide ongoing encouragement.
Make a Commitment Today
This World Heart Day, take a moment for your heart. Here are three practical things you can do right now:
- Check your blood pressure — if you don’t already, get a reading (at home or at the clinic).
- Swap one food — reduce salt or processed food for one meal per day this week.
- Move more — take a walk, stretch, dance—just get your body moving for 20-30 minutes.
Every small step adds up. Over time, these changes compound. Your heart is resilient—and it responds beautifully when it receives care, attention, and love.
Hypertension may be silent, but the consequences are loud. Heart disease remains one of the leading causes of illness and death in our community and around the world. The power to protect your heart is in your hands: by measuring your blood pressure, making healthier choices, getting help when needed, and staying consistent. Marin City Clinic is here to support you every step of the way.
Let’s honor World Heart Day by committing to heart health—for ourselves, our families, and our community.
Marin City Health and Wellness is holding a Hypertension event this Friday
100 Phillips Dive from 9:00am-12 :30pm
About MCHWC
Marin City Health and Wellness is a community health clinic serving Marin and San Francisco Counties, providing innovative health and wellness services to all, with the goal of African American health equity.
Make your appointment today by calling (415) 339-8813, available 24/7.