Research showsHelping children develop healthy habits at a young age can help lower their risk for heart disease, stroke and other major health problems later in life. that a child’s cardiovascular risk factors can affect their health as adults. Experts at the University of Alabama at Birmingham and Children’s of Alabama recommend that parents start developing heart-healthy habits in their children early to help lower their risk for heart disease, stroke and other major health issues later in life.

“We are what we regularly do,” said Camden Hebson, M.D., a pediatric cardiologist at UAB and Children’s of Alabama. “Learning healthy habits at a young age is invaluable to help ingrain these habits into our children for the rest of their lives. Children with heart disease benefit from healthy habits as parental support continues to help them make excellent recoveries from their heart disease and heart surgeries.”

Maintain a healthy diet

Parents should make sure their children eat a healthy diet consisting of fruits, vegetables, whole grains, healthy fats and lean proteins. Encourage children to listen to their bodies. If they are hungry, they should grab a healthy snack. If they are full, they should stop eating. Teach them to notice if they are eating out of habit, stress or boredom instead of actual hunger.

When discussing healthy eating with children, Channing Brown, M.D., an internist and pediatrician at UAB and Children’s of Alabama, urges parents to use weight-neutral or health-promoting language. The language avoids making comments about anyone’s body, including the parents’ own bodies. It also steers away from labeling foods as “good or bad” and instead focuses on the nutritional value or health benefits of a food, including how it helps provide the body energy or helps them feel good.

Make eating healthy a fun activity by involving the whole family. Encourage children to help with meal planning and grocery shopping. If they are old enough, let them help prepare the meal.

Brown recommends parents encourage children to avoid sugary beverages, including juice, soft drinks, lemonade and sweet tea. Sugary beverages are one of the leading sources of added sugars in the American diet. These beverages are associated with weight gain, obesity, Type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout.  

Get active

The American Heart Association says kids and teens should get at least 60 minutes of physical exercise each day. This can include team sports, active play, going on walks or just dancing around the kitchen. Parents should help their children figure out safe physical activities they enjoy and support their participation in these activities. Parents should reduce sedentary screen time. If children are inactive, experts recommend starting slowly and increasing the amount of exercise gradually each week. For children with disabilities, consult with their pediatrician for advice on how to incorporate physical activity in their routine.

An easy way to help kids become interested in exercise is to think of fun activities the family can do together, like going on a walk, hiking at a local park or playing backyard games. Families can also incorporate active screen time by playing games that keep the children moving, such as a sport or dance video game.

“In my practice, I see so many children who are struggling with many issues rooted ultimately in lack of physical health,” Hebson said. “Exercise is so important to a child’s health. The good news is that exercise does not have to be only by appointment. Both parents and children can benefit from being active in their everyday lives. If you are studying for hours, avoid sitting the whole time. Get up and move around, do some squats or lunges, or study outside. Take the stairs whenever possible, and stay hydrated by drinking tons of water.”

Sleep tight

Sleep allows a child’s body to rest and recharge. It helps children feel refreshed the next day, while also providing their bodies time to grow and become stronger.

The American Heart Association recommends the following amounts of sleep for children by age:

• Infants 4 to 12 months old: 12-16 hours
• 1- to 2-year-olds: 11-14 hours
• 3- to 5-year-olds: 10-13 hours
• 6- to 12-year-olds: 9-12 hours
• 13- to 18-year-olds: 8-10 hours

Whether children are toddlers or teenagers, it is never too late to start developing heart-healthy habits. Too little sleep can lead to higher blood pressure and obesity. Parents should help children establish good sleep hygiene each night by setting a regular bedtime and wakeup time, removing devices from their bedroom, and choosing a time of night to stop the use of electronics. As children get older, encourage them to develop their own bedtime routine to prepare them for a night of restful sleep.

How can parents help establish heart-healthy habits?

“Be a great role model,” Hebson said. “Your children look up to you; you are their hero. Show them healthy behaviors and explain to them how it makes you feel. From there, invite them to join in on these behaviors. Do not be discouraged if you do not get immediate buy-in from your children. Keep bringing up opportunities for them to participate.”

Whether children are toddlers or teenagers, it is never too late to start developing heart-healthy habits. 

“With teenagers, you must meet them where they are,” Hebson said. “Think about what they are already interested in and how healthy behaviors can be incorporated into that. Utilize your child's physicians to strengthen the message of preventive health. Praise and reward them when they do great. Let them know you are proud of them when they do well, no matter how small the victory. They might not say it in the moment, but that matters to them.”

Hebson encourages parents to avoid being too hard on themselves if children do not show interest in these behaviors immediately. Parents should continue to be a role model to their children through healthy behaviors, such as getting enough sleep, drinking lots of water, avoiding soft drinks, eating a healthy breakfast and avoiding sedentary behavior. Parents should focus on showing their children how to incorporate physical activity daily, even if that does not involve going to the gym. 

“The purpose of teaching your children these healthy behaviors is not the achievement of a goal,” Hebson said. “The point is exposing them to the best things we can and knowing that in the end they will be the best versions of themselves because of it.”

The American Heart Association’s Life’s Essential 8 for Kids are the key measures for improving and maintaining children’s cardiovascular health. Learn more about these measures at heart.org.