Five Heart Healthy Tips for Kids

People celebrate Valentine’s Day by giving one another heart-shaped candies and goodies. Artists write songs about broken hearts, and we often talk about our hearts in regard to our feelings and emotions. What we may not discuss with our children is the purpose of our heart as a muscle and its usefulness in pumping blood through the body. Most of our kids are born with a healthy heart and it’s important to keep it that way. While heart disease is known as an adult problem, we can do things from an early age to keep it healthy for as long as possible. Genetics can play a large part in our health but so can many other factors over which we do have control. Here are five tips for keeping kids’ hearts healthy.                                                                         

• Daily activity. Physical inactivity is one of the greatest risk factors for developing coronary artery disease. The American Heart Association recommends that children and adolescents participate in at least 60 minutes of physical activity a day. This activity should be something the child enjoys and is age appropriate. This activity doesn’t have to be 60 minutes in a row; it could be broken up into segments that fit the child’s schedule. Make it fun—bonus points if parents are involved!                  
• Eat the rainbow. After all the running around and playing, refueling with healthy foods is important. Fruits and vegetables offer the greatest protection against heart disease, and we should eat as many a day as we can. The expression “eat the rainbow” comes from not only having these foods on your plate at meal time, but having them in a variety of colors - red, orange, green, yellow, etc.
• Fewer saturated fats. Saturated fats are also known as the bad fat. These fats are solid at room temperature, increase blood cholesterol and are most often found in meats, dairy and sweets. Less than 10 percent of daily calories should come from saturated fats (2010 dietary guidelines). Fish, nuts and avocados are good sources of protein that won’t increase the risk of heart disease (Med.UMich.edu).
• Fiber. Fiber is found in grains, legumes, beans and certain fruits and vegetables. Its benefits include not only keeping the digestive tract healthy, but also decreasing cardiovascular risk, slowing the progression of cardiovascular disease and reducing LDL, the bad cholesterol.
• No smoking. Children who smoke or are exposed to secondhand smoke have an increased risk of heart disease as they get older. The goal should be for both parents and child to quit smoking if they already smoke and to avoid secondhand smoke when possible (DownToEarth.org).

Developing healthy habits is possible if you keep a positive outlook, are realistic, get the whole family involved and, most importantly, have fun. Starting these behaviors and activities early can make them lifelong habits.     

Jessica Heine is a labor and delivery nurse. She lives in Olathe with her family. 

As always, please consult your health care provider with any questions or concerns.