Heart-healthy Habits for Your Child
The rate of heart disease within a country or other region is strongly related to diet and activity practices. Studies have shown that Americans, compared to people in many other countries, are most likely to eat foods with saturated fats, have low activity levels, smoke and suffer from heart disease.
Research repeatedly has shown that exercising, eating healthy foods and giving up smoking rewards adults with lower cholesterol, lower blood pressure and fewer strokes and heart attacks.
What should we teach our children?
Three factors – exercise, a healthy diet and tobacco avoidance – should be stressed.
Do children really need exercise?
Exercise is helpful in many ways. Children who are physically active are more likely to be physically active as adults. If parents make the time to join their children in exercise or sports, they can reinforce the idea that exercise is enjoyable.
Exercise helps control weight, reduce blood pressure and raise good cholesterol, all of which lead to good heart health.
How much exercise should children get?
All children age 2 and older should join in at least 30 minutes of fun, moderate-intensity activities, such as walking fast, dancing or biking every day. They should also do at least 30 minutes of vigorous physical activity, such as running, swimming, doing aerobics or playing basketball, at least three to four days per week.
What are the basics of a healthy diet?
There are many good diet programs and recipes, such as those available from the American Heart Association, that can help families reduce cholesterol levels while continuing to enjoy varied meals and many favorite dishes.
Parents and kids do not need to give up favorite foods to reduce one’s cholesterol level. It has been proven that simple changes in diet, such as using low-fat milk, low-fat cheese and fish, chicken and lean red meats in place of fatty red meats and fried foods, can reduce one’s cholesterol level by 10 percent. It is important that the fat intake of children age 2 and under not be restricted because they need fat for the extra calories needed for growth and development.
Family involvement in healthy eating is very important in the development of good habits that will last into adulthood.
How do parents influence their child’s decisions about smoking?
A child whose parents smoke is not likely to take anti-smoking education very seriously. Parents who smoke will improve the health of their children and themselves by quitting.
Why should young people be encouraged to exercise and practice healthy eating habits?
Exercising regularly, eating right and avoiding smoking are habits. Many habits are formed during childhood, so there is no better time to learn the principles of healthy living. Research shows that preventing obesity is much easier than reversing obesity. Children who are obese have been shown to eat the same number of calories but exercise less than lean children.
Do “heart-healthy” practices help children?
Surveys have shown that young people whose blood pressure and cholesterol levels are higher than average face a greater chance of having high blood pressure and cholesterol as adults. Evidence also shows that hardening of the arteries, which can be caused by inactivity and a high fat diet, begins to develop gradually during childhood.
Even though heart attack and stroke are rare in children, evidence shows that the process leading to those conditions begins in childhood.
How can we be sure children actually practice healthy habits?
The involvement of parents is critical to the success of any effort to teach children how to live better and longer. If parents make the time to join their children in exercise or sports, they can reinforce the idea that exercise is fun and good for you. Most children are thrilled when parents join them in games and activities such as biking.
Parents should serve as good role models at home and insist that schools reinforce the message by providing good nutrition and fitness education.
This information was provided by the dietitians and physical therapists at St. Louis Children’s Hospital.