Guiding Your Child Towards a Heart-Healthy Life
Clogged arteries and heart attacks are usually adult concerns. However, bad habits that lead to heart problems start at an early age. Preventing those problems does as well.
“Heart health starts as early as birth,” says Dr. Amanda Lin, board-certified family medicine physician at Weill Cornell Medicine. “By starting early, you can decrease risk factors that are associated with heart disease later in life.”
What can you do today to help your child’s heart stay healthy throughout every stage of life?
Build a Healthy Plate
Avoid feeding your child fast food and sugar. Instead, make sure your child eats plenty of nutrient-dense foods.
Dr. Lin suggests the following:
- Dairy. From one to two years of age, your child should drink at least two cups of whole milk daily. Then, transition your little one to low-fat or skim milk.
- Fruits and vegetables. Introduce your child to a variety of colorful fruits and vegetables. If their meals resemble the rainbow, you’re on the right track.
- Lean protein sources. Chicken and fish are great options. So is tofu. When choosing meats to cook, look for low-fat options.
- Whole grains. Don’t keep white bread in your house. Instead, incorporate whole grains into familiar dishes, such as barley in soup, oats in meatballs or brown rice in a casserole.
Exercise Their Hearts
Exercise helps your child’s heart stay strong and healthy. It also helps your child maintain a healthy weight.
“Build physical activity into your child’s daily routine,” Dr. Lin says. “Ideally, choose a physical activity they enjoy doing and can continue doing into adulthood.”
To help your child get enough activity, the American Academy of Pediatrics recommends the following daily guidelines:
- Infants should get at least 30 minutes of tummy time.
- Toddlers need to spend a minimum of three hours playing or walking.
- Elementary-aged children ought to engage in an hour or more of activity almost every day. Mix in some activities that strengthen bones and muscles such as dance or gymnastics.
- Adolescents should aim for an hour or more of physical activity most days of the week, along with and a few bone- and muscle-strengthening activities.
Make Sleep a Priority
On top of improving your child’s mood, good sleep protects your child’s heart. Without enough sleep, your child is at higher risk for obesity and high blood pressure, two major risk factors for heart disease.
Infants should sleep at least 12 out of every 24 hours. Toddlers need as many as 14 hours of sleep, and teens need 8 or 10 hours of shuteye each night.
Help your child get good sleep with these tips.
- Dim the bedroom lights before bedtime.
- Follow the same bedtime routine every night.
- Limit the number of activities your child participates in during the day.
- Turn off all screens at least an hour before bedtime.
“Instill healthy lifestyle choices when your child is young,” Dr. Lin says, “and try to lead by example.”
Find a doctor at Weill Cornell Medicine today to help your little ones enjoy good heart health tomorrow.