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

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.

Final Thoughts

While individual actions are critical, working with a healthcare professional is equally important. Talk to your primary care provider about tracking important health metrics like blood pressure, blood sugar and cholesterol. Together, you can develop an appropriate behavior-change plan that is personalized to meet your specific needs. Remember, small changes add up over time, so the key is to be consistent and make the best choice you can as often as you can.

ACE is proud to partner with the CDC’s Foundation Live to the Beat Campaign. This year, Live to the Beat is drawing on the Black community’s powerful tradition of sharing narratives to inspire heart health. They want to hear from Black adults who have a connection to cardiovascular disease—whether they’ve personally experienced a heart attack or stroke, know someone who has, or have made lifestyle changes based on a healthcare provider’s advice. These stories will help raise awareness to inspire other Black adults who may be risk. If you have a story to share, please visit this form: https://bit.ly/LegacyofHealthPartners. If your story is selected by Live to the Beat to be featured, you will receive a Vitamix® Explorian blender ($270 value – while supplies last) and the chance to be recognized in media. All submissions will receive a free one-year Premium MyFitnessPal membership ($80 value).