That said, efforts are being made to improve health care 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 to eat a diet low in sodium, refined carbohydrates, and unhealthy fats, says Raj Patcha, MD, a cardiologist and 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 high in healthy fats, like avocados, fish, nut butters and tofu.
Of course, making healthy food choices can be difficult if there isn’t a grocery store in your neighborhood or your local supermarket doesn’t have a good selection of fresh produce. If getting fresh produce is a challenge, opting for low-sodium canned or frozen vegetables is a good alternative.
2. Maintain a healthy weight
3. Stay on top of routine testing
Regular testing of blood pressure, blood sugar, cholesterol and weight provides your doctor with information he or she can use to monitor and manage risk factors for heart disease. said Cheng-Han Chen, MD, board-certified interventional cardiologist and medical director of the structural heart program at MemorialCare Saddleback Medical Center in Laguna Hills, California. Talk to your doctor about what tests you’ll need and mark them in your calendar so they don’t slip through the cracks.
4. Find the right doctor
Due to long-standing discrimination in the healthcare system, you may not trust your doctor and therefore not seek preventive care. But lack of care can “lead to underdetection and disease progression,” says Dr. Patcha, “resulting in complications like vision loss, strokes and heart attacks at younger ages.”
5. Know your cardiovascular risk factors
6. Try to stress less
It’s easier said than done, but looking for ways to reduce daily stressors can have a big impact on cardiovascular health. “Stress can increase blood pressure, increase inflammation in the body, and increase stress hormones, like adrenaline, which can impact heart health,” says Chen. He recommends trying stress-relieving activities, like yoga, regular physical activity, meditation, and leaning into your spirituality or faith.
Once you find one or two activities you enjoy, make sure you do them regularly. Just as you would add routine appointments and tests to your calendar, make time for activities that help you decompress.
Takeaways
- Black Americans face higher rates of heart disease and type 2 diabetes due to systemic inequities that have led to less access to health care.
- Type 2 diabetes can increase the risk of heart disease. Managing blood sugar, blood pressure and cholesterol is essential to protecting your heart.
- Eating well, finding a trusted doctor who listens, getting regular checkups and staying active can make a real difference. Pair these steps with stress-relieving habits, such as meditation, to strengthen both your heart and mind.
