How African Americans Can Reduce the Risk of Heart Disease

December 1, 2021

There are several health disparities between white Americans and African Americans that present the latter with a number of health risks. Heart disease is one of the leading causes of death for all Americans, but remains a major health risk for African Americans. How can the black community reduce their risk of heart disease?

Some of the most common conditions known to increase the risk of heart disease are high blood pressure, obesity, and diabetes. Unfortunately, many African Americans are effected by these conditions in one way or another. In order to reduce the risk of heart disease we must focus on dealing with the risk factors mentioned above.

Most of the conditions listed above are usually serious and possibly life-threatening. Fortunately, some simple lifestyle adjustments and understanding can help you prevent and manage them. In this article, we will take you through the steps you can take to help reduce your risk of becoming a victim of heart disease.

Eat a healthy and balanced diet

There are so many foods that are heart-friendly and generally good for your overall health. However, if you cannot control the amount you eat, you may be reducing the benefits of healthy foods. As a result, it is prudent for you to always be mindful of the portion size that you consume at any given meal time.

If you follow the tips outlined below, it may help you control your food portions.

Strive to eat more fruits and vegetables because they are low-calorie but nutrient rich thus healthy for you and your heart.
Always use a small plate or bowl as this will help control the portion you take.
Always eat smaller amounts of high-calorie and high-sodium foods, e.g., processed or fast foods.

Include more vegetables and fruits in your diet

Your body needs an abundant supply of vitamins and minerals, which are found in fruits and vegetables. Furthermore, vegetables and fruits are low-calorie but rich in dietary fiber. Fruits and vegetables, like most other plant based foods have substances that can help prevent cardiovascular diseases. A report posted by the Harvard School of Health reiterates the many benefits of fruits and vegetables on heart health.

Based on the findings above, you should strive to incorporate more vegetables and fruits in your diet. One better way for you to achieve this could be stocking them in plenty in your fridge so you can reach them easily for quick snacks. You could alternatively have a bowl of fruits placed in the kitchen that you can easily get fruits from to eat.

Choose whole grains

Whole grains are great sources of fiber and other vital nutrients your body needs. Nonetheless, they are essential for regulating blood pressure and offering a healthy heart. You can always substitute refined grain products with healthy whole grains that are heart-healthy.

Some great whole grain foods that you can substitute with refined grain include; barely, quinoa, or faro. Conversely, you should limit the intake of refined grains such as white refined flour, muffins, white bread, cornbread, biscuits, doughnuts, cakes, egg noodles, pies, etc.

Reduce your intake of unhealthy fats

The best way for you to reduce unhealthy fats from getting into your body is by avoiding saturated and trans fats as much as you can. Moreover, it helps you reduce the amount of cholesterol in your blood thus lowering your risk of coronary artery disease.

With high blood cholesterol levels, you stand to experience a buildup of plaque within your arteries. Plaque in your arteries causes atherosclerosis, which in turn increases your risk of heart attack or stroke.

The American Heart Association offers guidelines on how much fat you can include in a diet that is heart healthy. For saturated fats, you should only take less than 6% of your total daily calories if you are taking at least 2000 calories a day. However, try to limit your intake of trans fats as much as possible.

Opt for low-fat protein sources

Your body needs proteins for it to operate normally. However, you should aim to get protein from sources such as poultry, fish, eggs, and low-fat dairy products. Instead of chicken patties, opt for low-fat protein like skinless chicken breasts. Also, you should aim for skimmed milk rather than whole milk, which is highly fatty.

Another great alternative source of healthy protein that is low in fat is fish. Moreover, there are certain fish that are great sources of Omega-3 fatty acids. These acids are great at lowering blood fats (triglycerides). Some of the best sources of Omega-3 fatty acids include mackerel, salmon, and herring. Some other excellent sources are walnuts, flaxseed, soybeans, and canola oil.

In general, make it a habit to substitute animal protein with plant protein. For instance, instead of sausage, take soy or beans as this will reduce your fat and cholesterol intake. Nevertheless, you will get healthy proteins from plant sources and a healthy dose of fiber too!

Reduce your salt intake

Too much salt intake may lead to high blood pressure, which is a risk factor for heart disease. This is why you should limit your intake of sodium in order to steer away from heart-related complications.

The American Heart Association recommends that, on average, an adult should take no more than 2,300 mg of salt a day. Start following this guideline by reducing the amount of salt you add to your food. Unfortunately, most canned or processed foods contain considerable amounts of salt, which may derail your plans. You can, however, bypass this by eating foods that are fresh or preparing your own soups and stews.

Remember to exercise

Exercising is one sure way to give your heart the best health. Besides, exercising also helps you achieve a better mood, lower blood pressure, and a healthy weight. The American Heart Association recommends 2 and a half hour of light-intensity aerobic activity every week. With these recommendations, it is only logical for you to keep exercising for your health.