If you’re a Black American living with type 2 diabetes, it’s important to know that you have an increased risk of heart disease. And heart disease is the No. 1 killer of adults in the United States, with Black Americans having the highest mortality rate.
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Research shows that having elevated levels of key enzymes and hormones that indicate heart damage plus type 2 diabetes puts Black people at a significantly higher risk of heart failure.
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In one study, the incidence of heart failure was 10 times higher for people with diabetes and subclinical myocardial injury (damage to the heart that doesn’t cause symptoms) than for people who had neither condition.There are many reasons for these outcomes, but one of the biggest are the systemic inequities that many Black communities face. One study found that Black neighborhoods in the southern United States have fewer pharmacies, grocery stores, and green spaces, such as parks and walking trails, than predominantly white neighborhoods. A lack of access to these resources has a negative impact on the health of the community.
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That said, efforts are being made to improve healthcare equality and outcomes, and there are things you can do in your daily life to take care of your heart health while living with type 2 diabetes. Here are some strategies to try.
1. Eat a Heart-Healthy Diet
Try eating a diet low in sodium, refined carbs, and unhealthy fats, says Raj Patcha, MD, a cardiologist and the director of the cardiac catheterization laboratory at Huntington Hospital in Huntington, New York. Opt for lower-sodium versions of your favorite snacks, choose whole-wheat bread and brown rice instead of white bread and pasta, and fill your plate with foods rich in healthy fats, such as avocados, fish, nut butters, and tofu.
Of course, making healthy eating choices can be challenging if there aren’t any grocery stores in your neighborhood or your local supermarket doesn’t offer a good selection of fresh produce. If getting fresh produce is a challenge, opting for low-sodium canned or frozen veggies is a good alternative.
2. Maintain a Healthy Weight
Carrying excess body weight can stress your heart.
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To keep your weight in check, combine a healthy diet with regular movement.The American Heart Association recommends adults get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week.
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One of the best things you can do to make movement a habit is find something you enjoy: dancing, hitting up a workout class, swimming, or something else that feels good to you.
3. Stay on Top of Routine Tests
Regular testing of blood pressure, blood sugar, cholesterol levels, and weight provides your doctor with info they can use to monitor and manage heart disease risk factors, says Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California. Discuss with your doctor which tests you’ll need and note them in your calendar, so they don’t fall through the cracks.
4. Find the Right Doctor
Because of long-standing discrimination in the healthcare system, you may not trust your healthcare provider — and, as a result, not seek preventive care. But going without care can “lead to underdetection and disease progression” says Dr. Patcha, “resulting in complications like loss of vision, strokes, and heart attacks at a younger age.”
That’s why it’s important to find a doctor you trust. If you feel dismissed or disrespected by your provider, it could be time to make a switch. You may find it validating to see a Black physician.
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Ask a trusted family member or loved one for a recommendation, or use a specialized doctor directory to find a provider who is Black or prioritizes anti-racism.
5. Know Your Cardiovascular Risk Factors
Risk factors for cardiovascular disease can include stress, smoking, a sedentary lifestyle, poor sleep quality, and frequent alcohol consumption.
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It’s important to be aware of the factors that can heighten your risk of heart disease, so you can take action. “Discuss with your doctor what you can do to minimize your chances of developing heart disease,” says Dr. Chen. They can help you develop a plan to increase your activity levels, quit smoking, or something else.
6. Try to Stress Less
It’s easier said than done, but looking for ways to decrease daily stressors can have a big impact on cardiovascular health. “Stress can increase blood pressure, increase inflammation in the body, and increase stress hormones, such as adrenaline, that can impact heart health,” says Chen. He recommends trying de-stressing activities, such as yoga, regular physical activity, meditation, and leaning into your spirituality or faith.
Once you’ve found one or two activities you enjoy, make a point of doing them regularly. Just as you would add appointments and routine testing to your calendar, block off time for the activities that help you decompress.
The Takeaway
- Black Americans face higher rates of heart disease and type 2 diabetes due to systemic inequities that have led to less access to healthcare.
- Having type 2 diabetes can raise the risk of heart disease. Managing blood sugar, blood pressure, and cholesterol are essential to protecting your heart.
- Eating well, finding a trusted doctor who listens, keeping up with regular health screenings, and staying active can make a real difference. Pair these steps with stress-relieving habits, such as meditation, to strengthen both your heart and spirit.
