Knowing your numbers today can help protect your heart tomorrow.
When it comes to heart health, knowledge truly is power.

At Heart N Hands, we believe one of the most important steps in preventing heart disease is understanding your health numbers. That's why we're launching our Know Your Four series—a four-part educational campaign focused on the key risk factors everyone should know.

This month, we're starting with blood pressure.

What Is Blood Pressure?
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. Your heart works hard every day to deliver oxygen and nutrients throughout your body, and healthy blood pressure helps ensure that process happens efficiently.
Blood pressure is measured using two numbers:

• Systolic (top number): The pressure when your heart beats.
• Diastolic (bottom number): The pressure when your heart rests between beats.

Together, these numbers provide important information about your heart health.

Why Does Blood Pressure Matter?
High blood pressure, also known as hypertension, is often called the "silent killer." Many people have no symptoms, yet uncontrolled high blood pressure can quietly damage the heart, blood vessels, kidneys, brain, and eyes over time. It can increase your risk for:

• Heart disease
• Heart attack
• Stroke
• Kidney disease
• Vision problems

The good news? High blood pressure is often preventable and manageable with healthy lifestyle choices and regular checkups.
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Know Your Numbers
According to current U.S. guidelines:

• Normal: Less than 120/80 mm Hg
• Elevated: Systolic 120–129 and diastolic less than 80
• High Blood Pressure (Stage 1): 130–139 systolic or 80–89 diastolic
• High Blood Pressure (Stage 2): 140/90 mm Hg or higher

If your numbers are consistently elevated, talk with your healthcare provider about the next steps.

Who Is at Risk?
While anyone can develop high blood pressure, your risk may increase if you:

• Have a family history of hypertension or heart disease
• Are physically inactive
• Eat foods high in sodium
• Are overweight or obese
• Smoke or vape
• Experience chronic stress
• Have diabetes or high cholesterol

Even children and teenagers can develop high blood pressure, making early education and healthy habits more important than ever.

Five Ways to Protect Your Heart
❤️ Move Your Body
Aim for at least 30 minutes of physical activity most days of the week. Walking, dancing, biking, swimming, or playing sports all help strengthen your heart.
🥗 Eat Heart-Healthy Foods
Choose more fruits, vegetables, whole grains, lean proteins, and foods lower in sodium. Small, consistent choices can make a big difference.
😴 Prioritize Sleep
Getting enough quality sleep supports healthy blood pressure and overall wellness.
🧘 Manage Stress
Stress can affect your heart. Practice deep breathing, spend time outdoors, connect with loved ones, pray, meditate, or find activities that help you relax.
🩺 Know Your Numbers
Schedule regular wellness visits and have your blood pressure checked. Many pharmacies, clinics, and health fairs offer free blood pressure screenings.

Why We Teach This at Heart N Hands
At Heart N Hands, we know prevention starts early.
Through our Love Your Heart Wellness Program, we teach girls that taking care of their hearts begins with simple daily habits—moving their bodies, making nutritious food choices, managing stress, getting enough sleep, and learning about their health.

When young people understand these concepts early, they are better equipped to make healthy decisions throughout their lives. Our goal isn't just to prevent heart disease—it's to empower the next generation with the knowledge and confidence to advocate for their health.

Your Heart Is Worth It
Whether you're a parent, grandparent, educator, caregiver, or student, understanding your blood pressure is one of the simplest and most powerful ways to protect your heart.

This month, challenge yourself and your family to Know Your Numbers. Encourage one another to make healthy choices, stay active, and schedule regular wellness checkups.
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Because every healthy choice today is an investment in a healthier tomorrow.

Next Month in Our Know Your Four Series:
Understanding Cholesterol: What You Need to Know About Your Heart

About the Author
Essence Harris Banks is a heart disease survivor, advocate, and Founder & CEO of Heart N Hands. After being diagnosed with severe coronary artery disease at age 30, she dedicated her life to educating, empowering, and inspiring girls and families to prioritize heart health through prevention, wellness, and healthy lifestyle choices.

I never imagined my own heart journey would become the mission of my life's work."

At just 30 years old, I found myself fighting for something many of us take for granted - being heard. I knew something wasn't right with my health. I experienced symptoms that concerned me, but because I was young, my concerns were often dismissed. I was told I was too young to have heart disease. Like many women who were misdiagnosed, I left several appointments feeling unheard, frustrated, and searching for more answers. 

But I trusted my instincts.

I continued advocating for myself and refused to give up. Eventually, I found a cardiologist who finally listened to me and my symptoms. He looked beyond my age and took my concerns seriously. He ordered the necessary tests and evaluations that ultimately revealed a diagnosis that would change my life forever. 

I had severe coronary artery disease.

At 30 years old, I learned that two of my arteries were 98% and 95% blocked. Shortly thereafter, I underwent procedures that resulted in the placement of three stents to restore blood flow to my heart. My life would never be the same.

A Life-Changing Diagnosis
Receiving a diagnosis of coronary artery disease at such a young age was frightening and overwhelming. I had so many questions and very few answers. How could this happen? Did I miss the warning signs? Why didn't anyone recognize the warning signs sooner? What did this mean for my future?  As I began learning more about heart disease, I quickly realized something that continues to concern me today: too many women are unaware of their risk factors, symptoms, and the importance of prevention.

Heart disease is the leading cause of death among women, yet many women don't recognize the warning signs until it's too late. My diagnosis opened my eyes to a larger problem—and ultimately a larger purpose.

Turning a Personal Challenge into a Mission
I initially reached out to the American Heart Association and WomenHeart to find more answers and started to advocate for other young women who are not be aware that heart disease is the no. 1 killer of women in the United States. I needed to learn more. As I navigated my own heart health journey, I couldn't stop thinking about prevention. What if more people knew their numbers? What if young girls learned healthy habits before unhealthy patterns developed?

What if families had access to heart health education and resources earlier in life? I realized that while I couldn't change my own diagnosis, I could help change someone else's future. As I became a national spokeswomen for women and heart disease that realization became the foundation of Heart N Hands.

What started as a personal journey in the living room with my family evolved into a mission to educate, empower, and raise awareness about heart disease prevention and healthy living. I wanted to create an organization that focused not only on awareness but on action. An organization that would help girls and families build healthy habits before disease ever had a chance to develop.

Why We Focus on Girls
People often ask why Heart N Hands focuses on girls ages 10–18. The answer is simple. Prevention starts early.
The habits we develop as children and teenagers often follow us into adulthood. Teaching young girls about nutrition, exercise, sleep, stress management, self-care, and heart health gives them tools that can benefit them for a lifetime. We are helping girls understand that taking care of their health is not something they do later—it starts NOW. When we educate one girl, we often influence an entire family. That is how generational health begins.

Building Heart N Hands
What began as a dream fueled by personal experience has grown into a movement. Over the past twelve years, Heart N Hands has educated and empowered thousands of girls and families through wellness programs, heart health education, community events, CPR training, leadership development, fitness initiatives, and prevention-focused programming. Every workshop, every event, every conversation, and every girl we reach reminds me why this work matters.

It reminds me of the 30-year-old woman who simply wanted someone to listen.
It reminds me that education saves lives.
It reminds me that prevention matters.

Looking Toward the Future
My vision for Heart N Hands has always been bigger than me
I envision communities where girls grow up understanding the importance of heart health. 
I envision families making healthier choices together.
I envision future generations who know their risk factors, advocate for themselves, and prioritize their wellness.
Most importantly, I envision a world where fewer women experience what I experienced because they had access to the education and tools they needed before a diagnosis ever occurred.

The work is far from over, but every day we move one step closer to that vision.

From My Heart to Yours
If my story teaches anything, I hope it reminds you to listen to your body, trust your instincts, and advocate for your health.

• Ask questions.
• Know your numbers.
• Prioritize prevention.
• Never let anyone dismiss your concerns.

Your voice matters. Your health matters. Your heart matters.
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My heart journey became my mission, and that mission became Heart N Hands.
Together, we can create healthier futures, stronger communities, and a generation that understands the power of prevention.

Essence Harris Banks, Founder & CEO
Heart N Hands

​“At Heart N Hands, we believe education, awareness, and healthy habits can save lives. Together, we can raise a healthier generation — one heart at a time.”