Helping your child become heart healthy is important to maintaining his health in his childhood and throughout his adult life. Teaching a child healthy techniques will help him carry these techniques with him into adulthood. According to the American Heart Association, the buildup of fatty plaque in the arties begins in childhood and progresses as a person becomes an adult. Therefore, children who make heart healthy choices will decrease their chances of developing heart disease later on in life. There are steps you can take to promote your child's heart health.
Step 1
Set aside time in your child's day for her to get exercise. Make sure the exercise is fun and enjoyable to her. Regular exercise is important to maintain a healthy heart. Encourage your child to get at least 60 minutes of physical activity a day.
Step 2
Participate in physical activity with your child. Watch your child's sporting events. Take walks as a family after dinner. Go on family bike rides during the weekend.
Step 3
Avoid letting your child use the Internet, watch television or play video games for more than two hours a day. Help your child pick what they want to watch or play each day. Make them turn off the media after the two-hour time period.
Step 4
Get your child to take care of her teeth. According to the MayoClinic.com, poor oral hygiene can contribute to the development of heart disease later in the child's life because the bacteria on your child's teeth and gums can get into the bloodstream and negatively affect the arteries. Make sure your child brushes her teeth in the morning and before going to bed. Help your child to floss on a daily basis. Ensure that your child attends regular checkups with the dentist.
Step 5
Include fruits and vegetables in your child's diet. Fruits and vegetables are high in fiber and fiber has been shown to provide you with nutrients that can protect your child against future heart disease, notes HelpGuide.org. Make sure your child eats at least five, 1/2 cup servings of fruits and vegetables a day. Avoid adding sugar, dips or high fat spreads to your child's fruits and vegetables.
Step 6
Limit your child's salt intake. Consuming too much salt can put the child at risk for developing cardiovascular disease later in life, reports HelpGuide.org. Use spices instead of salt to add flavor to foods. Avoid giving your children processed, canned or frozen foods because these tend to have high salt contents.
Step 7
Remove foods that are high in trans fats and saturated fats from your child's diet. According to HelpGuide.org, both these fats cause the bad cholesterol called LDL to increase. Foods that tend to be high in trans and saturated fats include chips, whole milk dairy products, red meat, solid fats and packaged foods. Replace the unhealthy fats with unsaturated fats that come from foods such as olive oil, beans, fish, nuts and avocados.
Step 8
Limit your child's portions to help him avoid overeating. Do not make your child eat everything on his plate if he says he is full.
