For reasons both hereditary and socio-economic, African Americans are more likely to experience some of the biggest risk factors for heart problems:
- High blood pressure
- Obesity
- Diabetes
“Talk with your doctor about your personal risk factors and how to address them,” says Bryant Self, DO, with Carilion Cardiovascular Institute. “Most risk factors are preventable or manageable when caught early.”
Here’s what you and your physician should be looking out for, and what you can start doing now to show your heart some love.
Blood Pressure
Your resting blood pressure should be 120/80 or below. Anything at or above 130/80 is considered hypertension (high blood pressure).
African Americans are more likely to develop high blood pressure at a younger age. Often called the “silent killer,” you might not notice symptoms before it damages your heart.
“Prevention and early detection are key,” says Dr. Self. “Lifestyle changes or medications can effectively treat high blood pressure.”
Blood Glucose
Dr. Self also recommends annual blood glucose tests. Type 2 diabetes is a major risk factor for cardiovascular disease, and one that’s more prevalent among African Americans compared to many other groups.
A fasting blood glucose level above 100 is considered a cause for concern.
Weight
Obesity also affects African Americans at higher rates. It’s a major risk factor for heart disease and often leads to or worsens issues like high blood pressure and diabetes. That’s why maintaining a healthy weight is one of the most important things you can do for your heart.
What You Can Do To Protect Your Heart
Knowing you could be at an increased risk for heart problems can be unsettling, but there’s a lot you can do to beat the odds. Each of the risk factors above can be significantly lessened with the same 3 lifestyle habits:
1. Stay Active
- Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week
- Include muscle-strengthening activities twice a week
2. Eat a Heart-Healthy Diet
- Focus on eating mostly beans/legumes, fruits and vegetables
- Limit red meat, simple carbohydrates, processed foods and sugar
3. Work With Your Doctor
- Schedule regular checkups
- Take medications or follow treatments as prescribed
If you have any questions or are having some trouble starting or sticking to these kinds of habits, talk to your physician.
