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7 Ways to Keep Your Child’s Heart Healthy

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​​By: Christopher Snyder, MD, FAAP & Brad McQuilkin, MD, FAAP

When it comes to your child's health, do you think much about their risks for heart disease? Probably not, since so much of keeping kids healthy means dealing with what's happening right now—from sore throats to scraped knees. But recent research has prompted doctors and parents to take a second look at heart health with children.

Evidence shows that the daily habits needed to prevent heart trouble have more impact if they're learned early in life. This could be why so many parents want to focus on heart-healthy living for the whole family. If you're eager to minimize future heart risks for your child, keep reading for insights can help.

How our hearts keep us alive

The heart is a powerful organ that pumps blood to every part of our bodies. Without it, our cells and tissues would not get the oxygen they need or the nourishment from what we eat and drink. This is why, when our hearts aren't working right, our overall health suffers too.

Coronary arteries are the tubes that carry blood from the heart throughout the rest of the body. Keeping these arteries strong and free of fatty buildup is crucial for heart health. There are many causes of heart trouble, but coronary artery disease is one of the most serious health threats your child may face as an adult.

Top heart-healthy habits to teach your children

Kids love to learn, which gives parents a natural advantage in helping them build good habits. Here are everyday practices that will help you and your kids live a heart-healthy lifestyle.

1. Eat well.

Your family will benefit from a heart-healthy diet rich in fruits, veggies and whole grains, lean meats, reduced-fat dairy products, beans and legumes. In fact, good nutrition is among top steps that can prevent most cardiovascular disease, which includes heart attack and stroke. In thinking about your family's diet, be sure to cut back on ultraprocessed foods that may be high in sugar and saturated fats – two leading enemies of heart health.

2. Stay active.

Whether families get their workouts from organized sports, active play, household chores or biking and walking instead of driving, it's all good! The American Academy of Pediatrics (AAP) recommends that kids over 6 years of age get at least 60 minutes of exercise each day. Here's a virtual stopwatch that can help you figure out how much physical activity your kids are getting—with tips to help them move even more.

3. Maintain a healthy weight.

Carrying extra pounds makes our hearts work harder, which can damage heart muscles. Higher body weight also contributes to high cholesterol, high blood pressure and diabetes–3 conditions linked with heart disease. The good news: eating well and exercising often can help you maintain a body mass index (BMI) under 25, the recommended level for good heart health. under 25, the recommended level for heart health.

4. Keep an eye on cholesterol.

(That's the sticky, fatty buildup that can clog arteries, making it harder for the heart to pump blood to the body.) A heart-healthy diet in childhood can set the stage for lower cholesterol levels in adulthood.

Cholesterol screening also plays a role. The AAP recommends that children with no family history of heart disease should have cholesterol tests between ages 9 and 12. If your child has close relatives—a parent, grandparent, aunt or uncle, for example – with heart disease, screening can start as early as age 2. If tests show your child's cholesterol levels are high, ask your pediatrician about inherited risks, which can be managed with careful treatment.

5. Minimize stress.

As a parent, you're no stranger to everyday pressure. But your child will notice (and benefit) if you make it a habit to unplug and relax. Chronic stress can lead to plaque buildup in the arteries, boosting risks for heart attack, heart failure and abnormal heart rhythms. So take good care of yourself and encourage your children to do the same. What kids do to relax—yoga, reading, meditation, journaling or something else—is less important than simply setting time aside to do it.

6. Prioritize healthy sleep.

Travel, seasonal changes and demanding sports or school schedules can disrupt your child's sleep. Still, it's crucial to create a solid foundation for regular rest. (In fact, studies show that weight gain and poor food choices can stem from lost sleep!) Listen to this HealthyChildren podcast episode to learn about your child's sleep needs by age. You can also check out these tips for creating a healthy sleep environment.

7. Don't smoke.

Tobacco use is a known factor in heart disease, both for smokers and the people who live with them. Secondhand smoke harms your child's health in many ways—and encourages them to think smoking is okay. Though it's hard to quit, getting tobacco out of your life will improve your well-being and your child's. Visit QuitYes.org for resources close to you.

More information

About Dr. Snyder

Christopher S. SnyderChristopher S. Snyder, MD, FAAP, past Chair of the American Academy of Pediatrics (AAP) Section on Cardiology and Cardiac Surgery, is Director of Pediatric Cardiology with the Children's Hospital of Richmond at Virginia Commonwealth University. Dr. Snyder is also a member of the Virginia AAP chapter.

About Dr. McQuilkin

Brad McQuilkin, MD, FAAPBrad McQuilkin, MD, FAAP is a member of the AAP Section on Cardiology and Cardiac Surgery and a pediatric cardiologist with the Children's Hospital of Richmond at Virginia Commonwealth University. Dr. McQuilkin is a member of the Virginia AAP chapter as well.

Last Updated
2/7/2025
Source
American Academy of Pediatrics Section on Cardiology & Cardiac Surgery (Copyright © 2025)
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.
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