Protecting your child's heart right from birth reduces her risk of developing heart disease later in life and creates the opportunity to teach her healthy heart tips throughout childhood. Many children age 2 and older already have one or more risk factors for heart disease, including high cholesterol and being overweight. The ways to keep a child's heart healthy are the same for adults so modeling a good example is a powerful tool to keep in your arsenal.
Limit Screen Time
Screen time is that which is spent in front of the television, computer or video games. Being sedentary for most of the day results in weight gain. Being overweight or obese is a contributor to developing heart problems. Limit screen time to no more than two hours per day. Explain the importance of physical movement to your child and if you find that he is bored without his usual media time, give him alternative ideas that require him to move around.
Get More Exercise
Children should be getting at least 30 minutes of physical activity each day. Find activities your child enjoys so that you don't have to battle with her to do them. Regular exercise will help your child maintain her weight, which reduces the risk of heart disease and several conditions that contribute to it. Staying at a healthy weight lowers the chance of developing diabetes and high cholesterol, both of which contribute to heart disease risk. Working out with your child allows you to model heart healthy habits and offers benefits for both of you. Try biking, swimming, gardening and walking the dog, but any sport your child likes is beneficial.
Eat Healthy Foods
A healthy diet is associated with a healthy weight among children. Offering your child plenty of nutrient-dense foods each day protects his heart. Serve foods from each food group and explain what the nutrients in each do to keep his heart healthy. For example, whole grains contain fiber and fish contains omega-3s, both of which control cholesterol and protect his heart. Limit foods high in trans and saturated fats, such as red meat, fast food and frozen pizzas. Give your child fruits and vegetables at every meal, reducing portion sizes, switching to whole grain foods and choosing lean meats and avoiding candy and soda.
Avoid Cigarettes
As children reach preadolescence, they may become exposed to smoking among their peers. Peer pressure is a powerful thing, but children who smoke increase the chance that they will develop heart disease when they get older. Regular cigarette usage damages the heart and narrows blood vessels, which can result in a heart attack. Cigarettes are highly addictive and difficult to quit so teaching your child to say "no" protects her heart. Girls who are on birth control and smoke cigarettes are at an increased risk of stroke so if your teen does both, warn her of the dangers. Even if your child currently smokes, quitting produces immediate heart benefits so encourage her to quit right away.
References
- American Heart Association: Tips for Raising Heart-Healthy, Active Children
- MayoClinic.com: Five Medication Free-Strategies to Help Prevent Heart Disease
- FamilyatHeart.org: It's Never Too Early or Too Late to Have Your Family's Health at Heart
- St. Christopher's Hospital for Children: Tips for a Healthy Heart
