In today’s fast-paced world, finding a balance between work, family and health can feel overwhelming. For many African American families, it can be challenging to maintain a healthy lifestyle while also celebrating rich cultural traditions and favorite foods. However, with some thoughtful changes, you can help protect your health while still enjoying the flavors you love.
Our Weekly talked with Dr. Columbus Batiste, a cardiologist at Kaiser Permanente Riverside Medical Center, to gain insights on the importance of taking care of your health and heart, the rising challenges of obesity and diabetes, and simple ways to transition to a more plant-based, heart-healthy diet.
Q: Dr. Batiste, why is heart health such an important issue for African Americans?
Dr. Batiste: Heart disease is a leading cause of death among African Americans. The reasons are complex, involving chronic stressors and long-standing societal factors that our community has faced for a long time. All of this impacts our health and heart, which is why we see Black people facing higher rates of obesity, diabetes, high blood pressure and stress. These conditions are linked to dietary habits and lifestyle choices. The good news is that many of these risk factors can be managed – even reversed – with a few changes. By being intentional with our choices – eating better, moving more and managing stress – we can help reduce the risk of heart disease.
Q: You mentioned obesity and diabetes are a big concern. How do they impact our heart, particularly in the African American community?
Dr. Batiste: Obesity and diabetes are two of the most significant health issues we face. The National Institutes of Health says nearly half of African American adults are classified as obese – this is alarming because obesity is a major risk factor for heart disease, high blood pressure and Type 2 diabetes. Even more concerning is that our children are also affected by obesity at higher rates, which can set them up for a lifetime of complications if we don’t address the issue early in their lives.
Obesity can lead to several health concerns including rising cholesterol levels and blood pressure. As for diabetes, when blood sugar isn’t controlled, it can damage the blood vessels and lead to heart complications. This is why addressing obesity and diabetes in our community is so important. We can overcome these challenges.
Q: Let’s talk food. What dietary changes can help reduce the risks you are talking about and help our heart?
Dr. Batiste: One of the most effective changes you can make is reducing how much red and processed meat you eat, as these have been linked to higher risks of heart disease. Focus on adding more plant-based foods, which are rich in fiber, vitamins and healthy fats that are good for the heart.
The good news is we eat some of this already. Beans are excellent sources of protein without the saturated fat that comes from meat. Brown rice and sweet potatoes are nutrient-dense, whole-grain alternatives to processed carbs like white bread and rice. All vegetables are great – spinach, cauliflower, kale and collard greens – and provide essential nutrients and fiber to help lower cholesterol and blood pressure.
Plant-based doesn’t have to mean boring or giving up favorite foods. Start with simple swaps like black beans in chili and a veggie or black bean burger. You can still enjoy great flavors in a way that’s kinder to your heart.
Q: How can African American families maintain their cultural foods while making healthier choices?
Dr. Batiste: Food is a powerful part of our heritage and brings us together. While some traditional cooking methods – like deep frying, cooking with heavy oils or using fatty cuts of meat – can contribute to poor heart health, it’s possible to reimagine these dishes with plant-based substitutes that keep the taste and respect our culture.
For instance, instead of traditional fried chicken, you can use crispy, seasoned cauliflower. When baked or air-fried, these alternatives retain crunch and flavor, especially when seasoned with spices like paprika, cayenne and black pepper. By going big on flavor, you’ll preserve the soul of the dish while making it healthier.
In greens and stews, smoked mushrooms or seasoned jackfruit can add a rich taste, offering a satisfying, lower-fat alternative to meat. Fresh herbs and spices – such as citrus zest, ginger and chili – can deepen flavor without relying on salt-heavy seasonings.
For sides like mac and cheese, try a creamy blend made from cashews or butternut squash with plant-based milk options like almond or oat milk. Whole wheat or chickpea pasta can add fiber and cut back on refined carbs. These substitutions honor the dish while reducing saturated fats.
Q: For families with busy schedules, what are some tips for staying on track with heart-healthy meals?
Dr. Batiste: With a bit of planning, you can keep your family’s health on track on busy days. On the weekends, consider cooking in bulk to have heart-healthy meals ready throughout the week. Meals like vegetable stir-fry, hearty lentil or bean soup and vegetarian chili can be made in large quantities and reheated quickly. You can even prepare seasoned tofu or chickpea patties, which are good protein additions to salads, wraps or grain bowls.
Stocking the kitchen with healthy snacks like fresh fruits, mixed nuts, guacamole or pre-cut veggies will also help when hunger strikes so you are less likely to reach for chips or sugary treats.
Lastly, don’t forget the importance of staying hydrated. Sugary drinks and sweetened tea add calories and sugar, often making us crave them more. Try swapping these for water or unsweetened tea. Sometimes when we snack, we’re dehydrated, so keeping water close by helps curb cravings.
Q: What about when we eat out? Many of us do it and the convenience is hard to pass up.
Dr. Batiste: Sticking to healthy choices when eating out can be challenging, but it’s possible to make smarter decisions even when the meal isn’t from your own kitchen.
Look for healthy options that are grilled, baked or steamed rather than fried. Many restaurants offer veggie burgers, grain bowls or grilled vegetable sandwiches as alternatives to meat. Instead of fries, switch to a side salad, steamed vegetables or fruit. Sweet potato fries are a healthy option – look for baked rather than fried.
Choose salads with proteins like chickpeas, beans, tofu or quinoa. Go easy on the dressing or ask for it on the side.
For heartier meals, opt for grilled vegetables, tofu or mushroom-based dishes, which provide satisfying alternatives to meat. Substitute sides like mashed potatoes with fiber-rich steamed vegetables, whole grains or beans. Don’t hesitate to ask for less salt or oil.
The key is to be mindful of portion size and preparation. Small, intentional choices can lead to big benefits.
Q: How does stress affect heart health, and how can we manage it better?
Dr. Batiste: Stress has a significant impact on the heart. It can increase blood pressure and inflammation and can even lead to emotional eating, where people turn to unhealthy comfort foods during stressful times. But all these factors can increase the risk of heart disease.
Managing stress is easier said than done, but small changes help. Mindfulness practices like deep breathing can help you slow down and focus on the present. It’s also important to have a strong support system – spending time with people who lift you up can reduce stress and improve your mood. Finally, do things that bring you joy like volunteering, walking with a friend, playing a sport or gardening.
Q: You talk about incorporating plant-based options into meals. How do plant-based diets contribute to better heart health overall?
Dr. Batiste: Plant-based diets are powerful for heart health. Fruits, vegetables, whole grains and legumes (including beans) are packed with nutrients that help fill you up, lower cholesterol, reduce inflammation and stabilize blood sugar levels. Oats and barley contain a fiber type that lowers cholesterol, while leafy greens like spinach and collard greens offer potassium, a nutrient that helps control blood pressure.
A typical healthy day could include oatmeal topped with berries for breakfast, salad packed with veggies and beans for lunch, and a veggie stir-fry with tofu for dinner. You can also snack on heart-healthy foods like almonds, walnuts and avocado with less guilt.
By making plant-based foods a bigger part of your diet, you’re not only helping your heart, you are also helping to manage your weight and reduce the risk of diabetes.
Small Changes, Big Impact
Adopting healthy habits is about progress, not perfection. It’s about allowing ourselves grace and patience. Every small step – whether it’s reducing meat, eating more whole grains or taking a walk – adds up over time. By nourishing our bodies and making mindful choices, we can help protect our hearts, improve our health and create a tradition of wellness for future generations.
Our health is our legacy, and by prioritizing it, we’re honoring both our bodies and our cultural roots.
Find heart healthy recipes at kp.org/recipes.
Dr. Columbus Batiste is Kaiser Permanente Southern California’s Regional Chief of Cardiology. His family is originally from New Orleans, but he grew up in Compton. He attended a historically Black college or university – Oakwood University in Alabama – and returned to Southern California to attend Loma Linda University School of Medicine. Dr. Batiste is committed to empowering his patients and the community to make healthy changes in their lives.