By: Christopher Snyder, MD, FAAP & Brad McQuilkin, MD, FAAP
When it comes to your child’s health, do you think much about their risks for heart disease? Probably not, since so much of keeping kids healthy means dealing with the sore throats, scraped knees and other ailments happening now. But recent research has prompted doctors and parents to take a second look at heart health with children.
Evidence shows that daily habits needed to help prevent heart trouble have more impact if they’re learned early in life. Keep reading (and watch this video, below) for tips that can help minimize future heart disease risk for your child, and your whole family.
How our hearts keep us alive
The heart is a powerful organ that pumps blood to every part of our bodies. Without it, our cells and tissues would not get the oxygen they need or the nourishment from what we eat and drink. This is why, when our hearts aren’t working right, our overall health suffers too.
Coronary arteries are the tubes that carry blood from the heart throughout the rest of the body. Keeping these arteries strong and free of fatty buildup is crucial for heart health. There are many causes of heart trouble, but coronary artery disease is one of the most serious health threats your child may face as an adult.
Top heart-healthy habits to teach your children
Kids love to learn. This gives parents a natural advantage in helping them build good habits that help prevent heart disease. Here are everyday practices that will help you and your kids live a heart-healthy lifestyle.
1. Eat well.
Your family will benefit from a
heart-healthy diet rich in fruits, veggies and whole grains, lean meats, reduced-fat dairy products, beans and legumes. In fact, good nutrition is among top steps that can prevent most cardiovascular disease, which includes heart attack and stroke. In thinking about your family’s diet, be sure to cut back on
ultra-processed foods that may be high in sugar and saturated fats—two leading enemies of heart health.
2. Stay active.
Whether families get their workouts from organized sports, active
play, household chores or biking and walking instead of driving, it’s all good! The American Academy of Pediatrics (AAP) recommends that kids over 6 years of age get at least 60 minutes of exercise each day. Here’s a
virtual stopwatch that can help you figure out how much physical activity your kids are getting—with tips to help them move even more.
3. Maintain a healthy weight.
Carrying extra pounds makes our hearts work harder, which can damage heart muscles. Higher body weight also contributes to high cholesterol, high blood pressure and diabetes–three conditions linked with heart disease. The good news: eating well and exercising often can help you maintain a
body mass index (BMI) under 25, the recommended level for good heart health.
4. Keep an eye on cholesterol.
Cholesterol, the sticky, fatty buildup that can clog arteries, makes it harder for the heart to pump blood to the body. A
heart-healthy diet in childhood can set the stage for lower cholesterol levels in adulthood.
Cholesterol screening also plays a role. The AAP recommends that children with no family history of heart disease should have cholesterol tests between ages 9 and 12. However, if your child has close relatives (a parent, grandparent, aunt or uncle, for example) with coronary heart disease or high cholesterol, screening can start as early as age 2. This earlier screening, based a child’s family health history, can save lives and allow for changes to diet, exercise and medications.
If tests show your child’s cholesterol levels are high, ask your pediatrician about
inherited risks, which can be managed with careful treatment.
5. Minimize stress.
As a parent, you’re no stranger to everyday pressure. But your child will notice (and benefit) if you make it a habit to unplug and relax. Chronic
stress can lead to plaque buildup in the arteries, boosting risks for heart attack, heart failure and abnormal heart rhythms. So, take good care of yourself and encourage your children to do the same. What kids do to relax—yoga,
reading,
meditation,
journaling or something else—is less important than simply setting time aside to do it.
6. Prioritize healthy sleep.
Travel, seasonal changes and demanding sports or school schedules can disrupt your child’s sleep. Still, it’s crucial to create a solid foundation for regular rest. (In fact, studies show that
weight gain and poor food choices can stem from lost sleep!) Listen to this HealthyChildren podcast episode to learn about your child’s sleep needs by age. You can also check out
these tips for creating a healthy sleep environment.
7. Don’t smoke.
Tobacco use is a
known factor in heart disease, both for smokers and the people who live with them. Secondhand smoke
harms your child’s health in many ways—and encourages them to think smoking is okay. Though it’s hard to quit, getting tobacco out of your life will improve your well-being and your child’s. Visit
QuitYes.org for resources close to you.
More information
About Dr. Snyder
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About Dr. McQuilkin
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Christopher S. Snyder, MD, FAAP, past Chair of the American Academy of Pediatrics (AAP) Section on Cardiology and Cardiac Surgery, is Director of Pediatric Cardiology with the Children’s Hospital of Richmond at Virginia Commonwealth University. Dr. Snyder is also a member of the Virginia AAP chapter.
Brad McQuilkin, MD, FAAP is a member of the AAP Section on Cardiology and Cardiac Surgery and a pediatric cardiologist with the Children’s Hospital of Richmond at Virginia Commonwealth University. Dr. McQuilkin is a member of the Virginia AAP chapter as well.
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.
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