Understanding Heart Health as Self-Care

Doctor Kellee
Feb 8, 2025
2 min read

As Black women, we wear many hats. We often neglect our health to care for those we love. Heart disease is the leading cause of death among women, and Black women are disproportionately affected. According to the American Heart Association, nearly 50% of African American women aged 20 and older have some form of cardiovascular disease. These statistics underscore the need for heart health education.

Why Are We at Greater Risk?

Several factors contribute to the higher risk of heart disease in Black women:

Genetics: Family history plays a significant role in heart health. You can't change your DNA!
High Blood Pressure: African American women are more likely to develop hypertension, a major risk factor for heart disease. Many social and environmental factors are associated with hypertension.
Diabetes: The prevalence of diabetes, another critical risk factor, is higher among Black women.
Lifestyle Factors: Stress, lack of physical activity, and unhealthy eating worsen heart health.

Steps to a Healthy Heart

Know Your Numbers: Regularly monitor your blood pressure, cholesterol levels, and blood sugar. Knowledge is power when it comes to heart health.
Eat Heart-Healthy: Focus on shopping on the outside of the grocery store. Incorporate more fruits, vegetables, whole grains, and lean proteins into your diet. Reduce sodium, sugar, and unhealthy (saturated) fats.
Stay Active: Aim for 30 minutes of moderate-intensity exercise 3-4 days each week. Find activities you enjoy like dancing, walking/running, weightlifting, or Zumba.
Manage Stress: Chronic stress can damage your heart. Regular exercise, relaxation techniques, and prioritizing self-care can assist with stress management.
Quit Smoking: Seek support to quit smoking. Smoking significantly increases the risk of heart disease and has an overall negative impact on the body.
Regular Check-Ups: Regular health maintenance visits with your doctor will help detect potential issues early.