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Prioritizing Heart Health in the Black Community | How?

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February is both American Heart Month and Black History Month, making this the perfect time to discuss cardiovascular disease and health disparities in the Black community. Read on to learn more about how to improve heart health and begin living a healthier lifestyle. Strategies covered include the following:Taking a daily walkTaking a daily mindful breath break Tracking your meals and activitySpending time with a family member or friend

February is both American Heart Month and Black History Month, making this the perfect time to discuss cardiovascular disease in the Black community. This year’s Live to the Beat campaign, which is led by the CDC Foundation, is focused on the power of storytelling, encouraging individuals to share their journeys to inspire others and create a sense of community. At the end of this blog, you will find information on how you can share your story.

The Challenge

Cardiovascular health in the Black community remains a top priority:

  • The Centers for Disease Control and Prevention (CDC) report that uncontrolled hypertension is a leading cause of cardiovascular disease deaths.
  • Many people with high blood pressure are unaware of their condition, as it usually has no noticeable signs or symptoms.
  • Nearly half (48.1%) of adults in the United States have hypertension (blood pressure over 130/80 mmHg), and Black adults are disproportionately affected, with almost 60% of Black men and women having the condition.

Small Changes, Big Impact

The good news is that it doesn’t require a complete overhaul of your diet or countless hours at the gym to make a difference, as small changes, if done consistently, can dramatically improve your cardiovascular health. Prioritizing self-care and your personal health, both at home and at work, can have a meaningful impact on your health and well-being.

Consider incorporating the following simple strategies into your daily routine.

Take a daily walk

Walking is one of the simplest and most accessible forms of physical activity. It can be done any time of day and just about anywhere, from a hiking trail to a treadmill. It’s important to note that a walk doesn’t have to be long to benefit your health. And, the benefits accumulate over time, so if you can’t fit a 30-minute walk into your day, three 10-minute walks will offer similar benefits. When it comes to walking and other forms of physical activity, some is better than none, and more is better than some.

Eat more fruits and vegetables

Improving your diet doesn’t require dramatic changes. Start small by replacing less nutritious snacks (like chips or candy) with fruits and vegetables. Over time, these small swaps can lead to meaningful health benefits.

Track your meals and activity

Tracking your meals and physical activity can help you stay motivated and reveal patterns that help you see where you need to make changes. For example, you may notice that you tend to eat unhealthy snacks in front of the TV at night or drink a high-calorie energy drink mid-afternoon. Recognizing a pattern is the first step in changing a habit.

Take a daily mindful breathing break

Mindful, deep breathing can trigger your body’s relaxation response to help you manage stress, which can contribute to cardiovascular health. People tend to think that mindfulness requires long periods of meditation, but simply closing your eyes and taking five slow, deep breaths while sitting at your desk can calm your mind and lower your stress levels.

Write in a journal

Regularly writing in a journal, whether to express gratitude or gather your thoughts about your wellness journey, can help make you healthier and lead to a better mood, better sleep, lower blood pressure and improved immune function.

Get adequate sleep

A great night’s sleep is essential for optimizing heart and brain health. Sleep is a frequently neglected element of self-care and wellness. If you struggle with sleep, try to establish consistent waking and bedtime routines that calm your mind and set you up for success throughout the current and next day.

Spend time with a family member or friend

Social connection is a cornerstone of well-being. Ideally, you could perform physical activity or share healthy meals with a family member or friend, as sharing that commitment and being accountable to one another will make you more likely to stick with your behavior changes over the long term. If that’s not possible on a particular day, call or text a family member or friend just to check in and say hello.

Here’s a well-structured FAQ on “Prioritizing Heart Health in the Black Community: A Call to Action”. This format highlights critical questions while encouraging awareness, prevention, and empowerment:

Prioritizing Heart Health in the Black Community: A Call to Action – FAQ

Why is heart disease a critical issue in the Black community?

Heart disease is the leading cause of death in the U.S., but it disproportionately affects Black Americans. Higher rates of hypertension, diabetes, obesity, and limited access to preventive care contribute to this disparity.

Explore how diet and lifestyle can improve heart health on MyFamilyPride

What are the key risk factors for heart disease among Black individuals?

  • High blood pressure (often undiagnosed or uncontrolled)
  • Diabetes
  • Obesity
  • Smoking
  • Sedentary lifestyle
  • Chronic stress
  • Limited access to quality healthcare

How can high blood pressure be managed or prevented?

  • Reduce salt intake
  • Eat a balanced diet rich in fruits and vegetables
  • Exercise regularly (at least 150 minutes per week)
  • Monitor your blood pressure at home
  • Take medications as prescribed

Check out heart-healthy meal ideas from MyFamilyPride

What lifestyle changes have the biggest impact on heart health?

  • Quitting smoking
  • Reducing alcohol consumption
  • Getting regular physical activity
  • Maintaining a healthy weight
  • Managing stress through mindfulness or therapy
  • Attending routine checkups

Are there culturally specific challenges that affect heart health in the Black community?

Yes. These include:

  • Mistrust of the healthcare system
  • Cultural dietary preferences high in sodium or saturated fat
  • Socioeconomic barriers (e.g., food deserts, unsafe neighborhoods for exercise)
  • Systemic inequities in healthcare access

What role does diet play in preventing heart disease?

A heart-healthy diet lowers cholesterol, manages blood pressure, and supports weight loss. Key elements include:

  • Leafy greens, berries, whole grains, lean protein, and nuts
  • Limiting fried and processed foods, salt, and sugar

🍲 Find culturally relevant healthy recipes at MyFamilyPride

7. How can families promote heart health together?

  • Cook healthy meals at home
  • Take walks as a family
  • Educate children early on healthy habits
  • Encourage regular health screenings

8. What resources are available to support heart health in the Black community?

  • American Heart Association – EmPOWERED to Serve
  • Association of Black Cardiologists
  • Local churches and community centers with health ministries
  • Free or low-cost health screening events

Why is representation in healthcare important for improving outcomes?

Patients are more likely to trust and follow care plans when they feel seen and understood. Increasing the number of Black healthcare providers can improve communication, trust, and health outcomes.

What can we do right now to take action?

  • Get your blood pressure checked
  • Schedule a physical exam
  • Start walking 30 minutes a day
  • Talk to family about heart health
  • Share this information in your community

start with small steps and use trusted resources like MyFamilyPride to support your journey.

Conclusion

Heart health is not just a personal issue—it’s a community one. By taking action today, we can reduce preventable deaths, improve quality of life, and empower future generations. Prioritize your heart, prioritize your life.