Heart Health for Kids: Tips for Parents

It's never too early to start developing healthy habits. Supporting good heart health early in your child’s development will help lower the risk for heart disease, stroke and other major health problems later in life. Amanda Marma Perak, MD, Lurie Children’s Preventive Cardiology Program, Kerry Lazewski, APRN-NP, CPNP, and Stephanie Folkens offer tips for parents on how to improve your child’s heart health.  

Encourage a balanced diet 

Our bodies need a balance of healthy foods to stay strong. Because parents provide the menu, you can help shape your child’s choices by stocking the kitchen with nutritious foods. You can also teach by example – show your children how you put together and enjoy balanced, healthy meals for yourself. Here are some examples of foods for the whole family to enjoy and limit: 

Foods to Enjoy	Foods to Limit
Vegetables Fruits Whole grains Beans, legumes and nuts Plant-based proteins Lean animal proteins like skinless chicken or turkey breast  Fish and seafood Low-fat, unsweetened dairy	Sweetened drinks (soda, juice, sweet tea, flavored milk)  Red and processed meats Refined carbohydrates and added sugars Most white breads, pastries, cakes and crackers Processed, packaged, and fast foods Chips, sweets, packaged soups, chicken nuggets, hotdogs and fries  Full-fat dairy products

Getting enough fruits and vegetables can be challenging. Extend your budget and limit waste by freezing extra fruits and veggies before they go bad, buying frozen and canned versions that can last longer, and skipping the more expensive organic produce. To manage picky eating, stock the vegetables you know your child tolerates (so they actually do eat a vegetable at every lunch and dinner!), but also encourage them to try other vegetables so that they can add variety over time.  

Parents can also teach their children how to listen to their body’s needs. Oftentimes we eat out of stress or boredom or for taste instead of real hunger. Offer meals and snacks around the same time every day and let nutritious vegetables, fruits and lean proteins make up the base of your child’s diet – this will help regulate your child’s internal hunger and fullness cues. Then teach your child how to check in with their belly when deciding when to eat and how much is enough, and listen to them when they tell you how their belly feels. Sometimes they really need that extra serving of protein when they’re very active or going through a growth spurt, and other times their bodies don’t need as much.  

We don’t have to eat perfectly all the time, and it’s great to enjoy our favorite treats occasionally. But a healthy, balanced diet will help your child stay nourished and well. Find more healthy eating tips and resources here. 

Prioritize good sleep  

Our bodies and brains need sleep. While we sleep, our muscles and bones grow and become stronger, and our immune systems go to work. Our brains sort through and store information, replace chemicals and even solve problems while we snooze. 

Getting a good night’s sleep every night is also vital to heart health. Too little sleep increases stress hormones in the body and can lead to higher blood pressure and obesity in kids. Sleep needs depend on age: teens need about 8-10 hours per night, while elementary school-aged children need 9-12 hours. Younger kids and babies need even more.   

But with today’s technology and busy schedules, it can be even more difficult to get a good night’s sleep. Here are a few tips to help encourage healthy sleep for your child: 

• Stick to a regular bedtime, and don’t let it vary much on the weekends.
• Turn off all screens at least 1 hour before bedtime.
• Encourage a daily bedtime routine that is calming, such as taking a warm bath, reading (an actual book, not a screen!), journaling, drawing or other pleasurable activities.
• Provide a quiet, cool, dark space for your child to sleep, and remove all electronics from their bedroom or sleep space.
• Avoid letting your child be overscheduled – think carefully about evening or early morning commitments. Encourage sports, clubs and other activities that don’t interfere with a good night’s sleep.
• Recognize sleep problems, such as heavy snoring, restless sleep, or daytime sleepiness, and talk to your child’s doctor to get to the bottom of it. 

Find out more information about healthy sleep by age here. 

Get moving 

Physical activity is central to a healthy, strong body. Regular exercise can prevent heart disease in the future and reduce the risk of chronic diseases like obesity and high blood pressure. Physical activity also releases hormones that make you feel good, keeping the brain and body happy. 

Kids and teens need at least 60 minutes of physical activity every day to keep them healthy. The 60 minutes can be broken up throughout the day, for example 20 minutes of activity three times per day. Most of this will be heart-pumping aerobic exercise, like running around or playing basketball. Older kids and teens also need to include bone and muscle strengthening activities (such as climbing, push-ups, or weight training) at least 3 days per week. 

Encourage your kids to find activities they enjoy so movement becomes a normal part of their day. For some kids, this means playing with friends at the park, riding bikes or kicking a ball around the yard. Others enjoy more structured activities such as team sports, going to the gym or doing fitness videos at home. Parents can get involved by taking the whole family on a short (or long!) daily walk or letting your kids see how you like to get your physical activity in. Lurie Children’s Early Childhood Physical Activity Toolkit is full of creative ways to encourage movement from a young age.  

Parents can also encourage kids to be more active by limiting recreational screen time. For younger kids, limit screen time to 1 hour a day or less. For older kids and teens, work together to establish limits that are right for your family. Screen time should never get in the way of healthy sleep or staying active.  

By encouraging your kids to create healthy heart habits, you help set them up for longer, healthier lives. 

Learn more about Lurie Children’s Heart Center 

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