5 Heart-Healthy Habits Black Men Should Start Today
Making heart health a priority doesn’t mean overhauling your entire lifestyle overnight. Instead, small, consistent changes can lead to big results. Here are five practical habits Black men can adopt right now to strengthen their hearts and reduce their risk of heart disease.
1. Start Your Morning with Heart-Boosting Foods
The foods you eat play a huge role in heart disease prevention. Try starting your day with oatmeal topped with berries instead of sugary cereal. Oats help lower cholesterol, while berries are packed with antioxidants (Harvard T.H. Chan School of Public Health).
Other easy swaps:
White rice → Quinoa or brown rice
Fried foods → Grilled or baked proteins
Sugary drinks → Water infused with lemon and/or mint
2. Move for 30 Minutes a Day
You don’t need a gym membership to get moving. Activities like brisk walking, bodyweight exercises, or even dancing help reduce high blood pressure and keep the heart strong. If time is tight, break it up into three 10-minute walks throughout the day (CDC).
3. Know & Track Your Blood Pressure
Hypertension is a silent killer. Many Black men don’t realize they have high blood pressure because it often has no symptoms. Get a home blood pressure monitor and check your numbers regularly. Aim for less than 120/80 mmHg (American College of Cardiology).
4. Manage Stress Through Community & Mental Wellness
Chronic stress is linked to hypertension and heart disease. Find ways to decompress:
Deep breathing for 5 minutes a day
Weekly check-ins with a trusted friend or mentor
Journaling or engaging in a creative hobby
Seeking culturally competent therapy (National Institute of Mental Health)
5. Get Regular Heart Screenings
Black men should start screening for heart health by age 35, or earlier if there’s a family history of heart disease. Ask your doctor about cholesterol, blood pressure, and diabetes tests. If cost is an issue, look for community-based health clinics offering free or low-cost screenings (American Heart Association).
Final Thoughts
Prioritizing heart health doesn’t have to be overwhelming. By making small, intentional changes, Black men can significantly lower their risk of heart disease and live longer, healthier lives. Start today by making one positive change—whether it's swapping out processed foods, taking a short walk, or scheduling a heart screening. Your heart is worth it, and so are you.
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Heart, Body & Soul (HBS) is here to support you on your journey. At HBS, we are dedicated to raising awareness and connecting Black men with the knowledge and resources needed to prioritize their heart health. Through partnerships with wellness and health organizations, we help foster a community of support and education.
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Disclaimer
Heart, Body & Soul (HBS) provides health education and resources to support the well-being of men of color, but we are not medical professionals. The information in this blog is for educational purposes only and should not be taken as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or medical treatment plan.