6 Ways Black Americans With Type 2 Diabetes Can Protect Their Heart Health

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

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.”

5. Know Your Cardiovascular Risk Factors

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.