Taking Care of Ourselves, Together
When we talk about health in the LGBTQIA2S+ community, we often focus on sexual health and gender-affirming care—and for good reason. These areas are essential to our well-being. But one topic that doesn’t get nearly enough attention is heart health. Cardiovascular disease is still the leading cause of death in the U.S., and for those of us in the LGBTQIA2S+ community, unique stressors and systemic barriers can put our heart health at greater risk.
At Spectrum Medical, we believe in caring for the whole person—body, mind, and heart. That means recognizing the factors that impact our cardiovascular health and taking proactive steps to protect it. Let’s break it down together.
The LGBTQIA2S+ Heart Health Gap
Research shows that LGBTQIA2S+ individuals often experience higher rates of heart disease risk factors, including:
- Chronic stress – The stress of discrimination, stigma, and even microaggressions can lead to higher cortisol levels, increased blood pressure, and inflammation—major contributors to heart disease.
- Higher tobacco use – Studies indicate that LGBTQIA2S+ adults use tobacco products at higher rates than the general population, which is a direct risk factor for cardiovascular disease.
- Barriers to healthcare – Whether it’s past experiences of medical discrimination or a lack of culturally competent providers, many of us have delayed or avoided seeking medical care, including regular checkups for heart health.
- Higher rates of obesity and diabetes – Socioeconomic disparities and mental health challenges can contribute to higher rates of obesity and diabetes in our community, both of which significantly increase heart disease risk.
These factors don’t mean heart disease is inevitable—it just means we need to be more intentional about protecting our hearts.
What We Can Do to Take Care of Our Hearts
The good news? Small, consistent actions can greatly reduce our risk of heart disease. And the best part? We don’t have to do it alone.
1. Get Regular Checkups
Routine screenings for blood pressure, cholesterol, and blood sugar levels can catch potential issues before they become serious. If it’s been a while since your last checkup, consider making an appointment to get a full picture of your heart health.
At Spectrum Medical, our providers are here to make these checkups comfortable and affirming—because everyone deserves healthcare that feels safe.
2. Move in Ways That Feel Good
Exercise doesn’t have to mean a gym membership or running miles every day. Movement that brings us joy—dancing, hiking, swimming, or even walking with friends—benefits our hearts just as much. The goal? 30 minutes of movement most days of the week.
3. Manage Stress in Healthy Ways
Chronic stress takes a toll on our hearts, and in the LGBTQIA2S+ community, that stress can come from many directions. Finding ways to release and process stress—whether through therapy, mindfulness, creative expression, or connecting with our community—can help protect our cardiovascular health.
Need support? Our services at Spectrum Medical can help address stress, anxiety, and depression in a way that’s affirming and personalized. We have referrals to inclusive community-focused mental health services available.
4. Prioritize Sleep
Quality sleep is one of the most underrated heart health tools. Lack of sleep is linked to high blood pressure, weight gain, and inflammation—all of which increase heart disease risk. Aiming for 7–9 hours of sleep per night can help keep our hearts strong.
5. Check in on Our Nutrition
Eating well doesn’t have to be about restriction—it’s about balance. A heart-healthy diet includes plenty of fruits, vegetables, lean proteins, and healthy fats. And hydration matters, too! Cutting back on processed foods and added sugars can also have a big impact.
Let’s Take Care of Our Hearts—Together
We know that heart health isn’t just about what we eat or how much we exercise—it’s about how we feel in our bodies and in our community. It’s about reducing stress, getting the care we deserve, and finding joy in movement and connection.
Taking care of our hearts is an act of self-love, and it’s a journey we don’t have to take alone. Whether you’re looking for routine health screenings, mental health support, or just a provider who truly understands the unique health needs of our community, we’re here for you.
Your health. Your heart. Your community.