Five heart-healthy lifestyle tips for kids

It is never too early for you to start taking care of your heart.

Studies show children who have good heart health practices are at lower risk of developing cardiovascular diseases later in life. The first step, said Susan Haynes, M.D., assistant professor in the division of cardiology at Saint Louis University, is to discuss your family history of any heart-related diseases with your doctor before your child is born.

“Heart health needs to start early. It’s good to be proactive about knowing your family risks, making healthy choices, maintaining a good weight, lowering cholesterol and controlling blood pressure, which will keep your heart healthy,” said Haynes, a SLUCare pediatric cardiologist at SSM Cardinal Glennon Children’s Medical Center. “Have a conversation about the possible risk factors with your pediatrician or even obstetrician before the child is born.”

Haynes suggests five heart-healthy lifestyle practices to begin as a child or adolescent to keep your heart healthy.

1. Limit screen time – Haynes said kids younger than 2 should not get into the habit of watching TV or playing games on phones and children between the ages of  2 and 5 should have no more than one to two hours of screen time a day, she said.“There’s no way children can watch TV and be physically active at the same time,” Haynes reminded. Being physically active at a young age means you’re more likely to exercise when you grow older as well.
2. Say no to smoking – Kids look up to their parents as role models, and often emulate their behavior patterns. Studies say children of smokers are twice as likely to smoke.The American Lung Association reports almost 3,900 children under 18 try their first cigarette every day, and more than 950 of them will become new, regular daily smokers. “Not smoking that first cigarette is the best way to keep your heart healthy,” she said.
3. Watch what you eat – An infant’s diet can make a difference in developing heart-healthy habits. Infants should not receive more than four ounces of 100 percent juice per day with no preservatives or sugar. Similarly, when a child is ready to transition from breast milk to cow’s milk, it is important to note the percentage of fat in the milk that would be suitable for the child. That decision can be made based on the family risk factors and the child’s usual diet.  Like adults, kids are generally encouraged to eat more fruits and vegetables, whole grains and fiber to maintain a healthy diet. It’s important to avoid sweetened drinks and other processed food from an early age.
4. Pay attention to your child’s BMI – Your child’s body mass index (BMI) – calculated from a person’s weight and height – tells you if your child is obese or overweight. “A child may look skinny to the parent, but the actual weight may or may not be in the normal range,” Haynes said. “It’s a good idea to have that number checked out.”
5. Check your child’s cholesterol – Recent guidelines from American Academy of Pediatrics recommends cholesterol screening for all children between ages of 9-11, and sooner if your child is obese or has a concerning family history.  “If your child is obese and in that age bracket, he or she should regularly be screened for cholesterol levels,” Haynes says. “Sometimes having a specific number helps families be more aware of health problems and thus be more motivated to take action to improve habits.”