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Heart Healthy Habits For Children

February is American Heart Month. Heart disease is the leading cause of death for both men and women, killing more than 600,000 Americans each year. We don’t usually think about children when it comes to heart disease or other heart-related ailments, but developing heart-healthy habits at a young age is key to changing the tide when it comes to these issues. 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 genetics play a factor for those affected by heart disease, the majority of cases are related to an individual’s long-term diet and exercise habits, beginning at a young age.

Developing Life-Long Habits

Good nutrition is an essential component of quality child care. Children develop lifelong eating habits through early eating experiences, so promoting good eating habits by providing nutritious foods and educating children and their families on nutrition should be a priority for all childcare providers. Food provides energy and nutrients needed by children during a critical period when they are growing and developing at a rapid pace. It’s critical for early childhood providers to provide a solid foundation for positive eating habits and to encourage the children in their care to taste new foods. Furthermore, it’s important to provide alternatives to snacks or meals the children might be used to consuming. Instead of eating chips or sweets, recommend an apple or some carrots instead. Instead of drinking a pop or sugary drink, offer a glass of water.

Sustainable Physical Activity

Good nutrition is only part of the equation to developing heart-healthy habits for children. Physical activity is an essential part of a healthy heart. Just like other muscles in the human body, the heart needs a good daily workout. The American Heart Association recommends a minimum of 60 minutes of moderate-to-vigorous aerobic activity every day. For young children, that daily activity should include a range of light, moderate, and vigorous activities. Simple activities like singing and dancing or going on a nature walk can provide the daily light to moderate activity that all children need.

Heart Healthy Tips

Heart-healthy habits for children are the same for adults, so the most practical and impactful way to teach children at an early age is by setting a good example yourself. Here are some heart-healthy tips for everybody:

  • The American Heart Association recommends at least 60 minutes of physical activity each day. This activity doesn’t have to be 60 minutes in a row; it could be broken up into segments that fit the family’s schedule. Remember to make it fun!
  • Eat a well-balanced diet consisting of vegetables, fruits, grains, protein, and dairy. “Eat the rainbow” of colorful foods on your plate at mealtime.
  • Decrease saturated ‘solid’ fats. They increase blood cholesterol.
  • Include fiber 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 lousy cholesterol.
  • Reduce added sugar intake. Our kids have no need for drinking sugar-sweetened beverages like sports, energy or soft drinks – even if they are very active! Instead, enjoy water flavored with real fruit and/or vegetables. Having some sugar on occasion is certainly no crime, but the focus should be on a diet packed with real, whole foods.
  • Swap junk with real, whole foods. Choose foods that are of good quality and as close to their original form as possible. Try beef skewers instead of frankfurters; light, fresh white fish instead of fish fingers; chicken tenderloins over chicken nuggets; and whole grains over the white stuff.
  • Don’t smoke cigarettes. Children who smoke or are exposed to secondhand smoke have an increased risk of heart disease as they get older.

The Healthy Habits Start in Childhood

The path to a healthy lifestyle begins in childhood. Heart disease, high blood pressure, and obesity are becoming more common in children and young adults. Introducing the concepts of good nutrition and regular exercise is the best way to help children develop heart-healthy habits at a young age and maintain a healthy lifestyle for the rest of their lives. The most important thing to remember is that you are your child’s role model. Your habits affect your children’s habits. Starting these behaviors and activities early can make them lifelong habits.

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

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

 

Paper Heart cut out with kids face inside

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Email: nfs@uwyo.edu

Extension Educator:
Vicki Hayman – (307) 746-3531

University of Wyoming Extension

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Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.