10 Heart-Healthy Habits for Kids

Do you know which organ in the body is called “the little engine”? That’s a great question to ask your child before you start the conversation about the human heart.

Introducing kids to heart-healthy behaviors will form incredible life-long habits. February is American Heart Month, a time when parents (and teachers) can focus on talking about heart health with young children. Here is our guide on how to start it!

How to describe the heart to children

Kids love experiences, and they have an innate curiosity about the human body. So before you start the conversation, invite them to play a little game by asking them to close their eyes and put their hands on the left side of the chest. Then ask:

  • How does it feel to feel your heart beating?

  • Do you know why it beats?

  • Can you count how many beats per minute?

These are all amazing questions to ask your child before starting the anatomic explanations.

Place your child’s hand on the inside of their wrist or the sides of their neck so that they can find and feel their own pulse. For most children, a normal resting heart rate is 70 to 100 beats per minute.

  • If they ask, “What is the heart?” Say: The heart is a muscle that acts as a pump and it works hard to provide blood, oxygen, and nutrients to the whole body. It’s connected to the rest of the body through long lines called arteries, veins, and capillaries, which transport blood from the heart to all other parts of the body.

  • If they ask, “How big is the heart?” Say: Squeeze your hand in a fist and you will see its size!

  • If they ask, “How can I keep my heart strong?” Say: Let’s explore some heart-healthy habits!

Movement and exercise

Exercise is the best way to take care of the heart. The good news is that kids love moving around!Encourage your children to play outside as much as possible. Older kids can play sports like soccer or basketball, while younger ones can get a cardio workout from tag, hide-and-seek, and jump rope.

Get some exercise as a family

Group activities are another great way to make sure that kids get plenty of cardio movement. Instead of watching TV, go on a walk or a hike, bike around the neighborhood, or play a game of soccer.

Less screen time

Try to help your kids not fall into the pattern of endlessly watching TV or playing video games. If they spend the majority of their time sitting in front of screens now, they’ll do the same thing as adults. Setting a daily time limit for the TV or the computer is necessary for heart health.

Engage kids in active errands

If you’re having a hard time thinking of ways to get your kids off the couch, invite them to take part in chores that require movement, such as washing the car, cleaning the nearby park, or mowing the lawn.

Meal routine

Families who eat together at home tend to have healthier diets than those who eat out often. Try to eat one meal together at home daily. When you cook at home, you control the ingredients. Get your kids involved in the kitchen. Teach your kids basic cooking skills and let them experiment with meals.

Read the nutrition labels together

Train your kids to learn about their food before they buy it so that they know what to look for and what to avoid. Getting used to reading food labels will make them more conscious of their diet. Analyze and compare labels on various foods and find healthy options together. Limit the consumption of unhealthy fats, sodium (salt), and sugar. Also, remember to pay attention to serving sizes on the labels in order to avoid overeating.

Heart-healthy foods

Fruits and vegetables are at the top of every heart-healthy food list. If your child is not too fond of these foods, try mixing them in a smoothie or preparing low-calorie dipping sauces to pair with them. Pediatricians also recommend fish, whole grains, and lean meats. Avoid red meats; if bacon or sausage is a must in your house, go for alternatives from soy, turkey, or even salmon .

Salmon is superfood for the heart

The American Heart Association recommends two servings of salmon per week because salmon is a top food for heart health. It is rich in omega-3s, and those healthy fats do all kinds of goodness for the heart. What’s more, Kvarøy Arctic’s salmon is the first sustainably-raised Atlantic-farmed salmon to be certified as a heart-healthy food choice by the American Heart Association’s Heart Check program.

Choose fresh

Body weight is connected to heart health. Eating fresh vegetables and fruits is helpful for maintaining a healthy weight, so serve them with each meal. Avoiding fried foods is also essential. Rather than turning to fast food for snacks, encourage children to munch on carrots, apples, grapes, celery, or berries. Replace sugary drinks with water infused with real fruit.

Other foods that are good for the heart

Nuts (especially walnuts), chia seeds, oats, brown rice, quinoa, legumes, soy (edamame, tofu), all of the veggies (especially spinach, kale, and collard greens) and fruit (berries, oranges, tomatoes), and, last but not least, dark chocolate.

Following all these easy tips will help you and your children live in a happy, heart-healthy way!