Steps To Improve Heart Health: Leading Chronic Disease in Black Americans
The Black community in the U.S. faces significant challenges when it comes to chronic diseases, particularly heart health. Hypertension is one of the biggest health issues, affecting 59% of Black Americans — the highest rate among all ethnic groups. For Black women, the rate of gestational hypertension (high blood pressure during pregnancy) is nearly double the national average. Hypertension is a precursor to heart disease and a major contributor to mortality in this population. However, the good news is that lifestyle choices can significantly lower the risk of developing hypertension and related heart diseases.
Value Your Health
The first step is to value your health. When your health becomes important to you, you make the conscious effort to make better choices in your lifestyle. Even if you’re not sure where to start, nutrition or exercise, start where you want to see and FEEL change! You have to find that internal drive to start for yourself otherwise it’s easy to stay complacent in your current health status.
Self-Education is Self Love
The second step is quality research. In this age of social media and false marketing, it’s hard to judge what is real and what works. Min making real any people struggle to make lasting changes — yes because of inconsistency — but also because of a lack of knowledge. Accurate knowledge will let you set a realistic plan. So if you are struggling with the onset of chronic diseases such as hypertension and diabetes, seek guidance from a medical or health professional. Black Americans have the second-highest rate of diabetes, following American Indians, so professional support can help mitigate risk factors.
Steps to Take Today
Get active
Something as little as taking more steps in a day will put you on the right track to your health. It doesn’t have to be a planned “walk” for 20 minutes. It can be getting up and moving from the couch or your desk more often. If you need, play some music to motivate you to move! Get up and dance if that brings you joy. Do whatever it takes!
Add nutritional support
You don’t have to immediately cut out all processed foods. Start by adding in healthier options. If you’re managing high blood pressure, try a herbal tea to help you get off medication. Boiling garlic and onion skin naturally lowers LDL cholesterol and reduces high blood pressure when taken daily. Be sure to wash and use the inner layers of the skin. Once you build up healthier habits and see the effects on your health and mood, then try taking away poor dietary habits that no longer serve your goals of a healthier lifestyle.
Maintain a healthy body fat percentage
A healthy weight is determined by body fat percentage, not just the number on the scale. Keeping your body fat percentage within recommended ranges reduces your risk of heart disease:
Ages 20-39: Women should aim for 21-32% body fat, while men should target 8-19%
Ages 40-59: Women should aim for 23-33%, and men should target 11-21%
Ages 60-79: Women should aim for 24-35%, and men should target 13-24%
Maintaining a healthy body fat percentage is one of the most effective ways to reduce the risk of cardiovascular disease.
Conclusion
Hypertension and other chronic diseases disproportionately affect Black Americans, especially Black women. By making small, manageable changes in your daily routine, from physical activity to nutrition, you can significantly reduce your risk of heart disease and improve your overall health. Prioritizing your well-being and staying educated on how to manage these risks will empower you to live a healthier life.
Ready to transform your nutrition and overall wellness? Build better nutrition and lifestyle habits through virtual coaching! Contact Coach Dee today.
Live Better with a Virtual Coach
If you’re tired of generic nutrition & fitness programs that don’t account for your body’s unique needs, it’s time to train smarter. My virtual services will help you:
Get a CUSTOMIZED Plan
1-1 Virtual Training
1-1 Health Coaching
All with a REAL Coach
COACH DEE
Online Health Coach & Personal Trainer
About the Author: Coach Dee
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience and generational knowledge of food as medicine to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
