Publication

As a family medicine doctor with a special interest in pediatrics, sports medicine and diabetes care, I can state that of the greatest gifts you could give your kids, a healthy heart would be near the top. After all, heart disease is the nation's No. 1 killer. And it often starts in childhood.

Helping your kids develop lifelong heart-healthy habits is one way to give that gift. Try these tips:

Check in with a doctor. Ask your children's doctor if they should be screened with blood pressure, blood glucose, cholesterol or body mass index (BMI) tests. These offer clues about heart disease risk.

Find time to eat together—without screens. Frequent family meals promote healthier eating and healthy weight. Turn the TV off and leave devices in another room.

Don't insist on a clean plate. Allow your children to stop eating when full.

Emphasize healthy foods. Make fast food the exception, not the rule. And cook heart-friendly foods at home.

Increase fruits and vegetables. They help with weight and blood pressure control.

Make a menu change. Yank saturated fat, excess sodium and added sugar from your family's menu when possible.

Live by example. Kids pay attention to what you eat—as well as how much you exercise and whether you engage in habits like smoking that are unhealthy for the heart.

Add active toys to the toy box. Think a jump rope, a soccer ball or inline skates—with the recommended safety gear.

Cheer them on. Find a sport or active pursuit your kids enjoy. Then provide opportunities for them to participate in.

Prioritize play. Fit at least one hour of activity into your children's daily schedule—anything that gets them moving.

Plan some family fun. Ask everyone to set aside time during the week and on weekends for fun family fitness. You might all go for a bike ride, for example.

Issue family fitness challenges. For instance, see who can do the most situps during a TV commercial.

Restrict screen time. Set limits for each child to balance media use with other healthy behaviors.

Categories: Heart Health