Following a few simple steps can help you and your children enjoy a joyful and heart-healthy lifestyle.
Take care of your child’s heart health by creating habits that will benefit them later in life.
Helping children develop heart-healthy habits early on reduces their risk of heart disease later in life and encourages them to make health-conscious choices throughout their lives. The foundation for cardiovascular health begins in childhood, and it’s crucial for parents and guardians to instill a healthy lifestyle and positive mindset in their children. This will enhance both their physical and mental well-being. Here are 10 heart-healthy habits to teach your kids:
- Limit screen time to no more than two hours per dayPrevent your children from spending excessive time watching television or playing video games. If they develop these habits now, they’re likely to carry them into adulthood. Setting daily limits on screen time is important for heart health. Encourage them to engage in alternative activities, such as after-school sports.
- Encourage healthy eating habits
A well-balanced, plant-based diet is typically high in fibre and low in fat and cholesterol, which helps reduce the risk of heart disease. Low-fat dairy products, when consumed in moderation, can also be beneficial.
- Avoid junk food
Junk food like pizza, burgers and chips lacks essential nutrients that promote physical and mental development in children. These foods may also contain preservatives that negatively impact health.
- Ensure at least 30 minutes of daily physical activity
Identify sports and activities your children enjoy, and support their participation. Exercising together can be a fun way for both of you to stay healthy.
- Establish a healthy sleep routine
A proper sleep schedule is vital for heart health. Quality sleep helps regulate blood pressure and improves cardiovascular function. While sleep needs vary by age, children generally require at least 10 hours of sleep per night, and teenagers need 8 to 10 hours.
- Reduce liquid calories
Avoid sugary drinks with little nutritional value, such as sodas and sweetened juices. Instead, offer water, low-fat milk and 100% fruit juice as healthier alternatives.
- Help them manage stress
Stress not only affects mental health but also contributes to heart disease. It can cause elevated blood pressure, poor sleep, and irregular heartbeats. Teach children how to manage stress through enjoyable activities, social interactions and seeking help when overwhelmed.
- Promote smart lifestyle choices
Discuss the importance of making wise lifestyle choices that will benefit them in the long run. Talk to your children about the harmful effects of smoking and vaping. Many young people try smoking due to peer pressure, but it’s important they understand that nicotine is highly addictive and linked to serious respiratory and heart issues.
- Offer healthy rewards
Instead of rewarding your child with TV time or sweets, try healthier incentives like new art supplies, a book, a board game, inviting friends over, or going on a family bike ride.
- Make dinner family time
Plan your meals and have regular sit-down dinners to spend quality time with your children while ensuring they eat healthy. Involving them in cooking and meal preparation can also be a fun and educational activity.
