You might think cholesterol and heart disease are only adult concerns, but research shows cardiovascular disease begins in childhood. Many teens have unhealthy cholesterol levels, meaning their good cholesterol is too low or their bad cholesterol is too high. And the risk increases dramatically with weight — with obese teens being affected at a rate of 43%.
Since childhood obesity rates are significantly higher than in previous generations, more kids are developing abnormal cholesterol levels early. And obesity doesn’t just affect cholesterol — it increases the risk of heart disease, diabetes, high blood pressure, and stroke. Ready to make a real difference in your child’s heart health? Here are four simple habits you can start today.
1. Get Moving Every Day
Being active at a young age can help lay the groundwork for being physically active as an adult. But how much exercise is recommended for children? Healthy kids should get at least one hour or more of physical activity on a daily basis, and most of that hour should be moderate to vigorous. Any activity is good, but activity that leaves them “breathless” is even better. The more activity kids get, the stronger their hearts will become.
Regular physical activity helps children maintain a healthy weight which is a critical factor for heart health. Research shows that children with obesity are more than three times as likely to have abnormal cholesterol levels. To avoid increased body mass index (BMI) the goal is to keep them off their screens.
Simple Ways to Keep Active
Kids of all ages can do team sports, little kids can play outside, and there are plenty of simple children’s exercises such as:
- Moderate: Brisk walking, active games (tag, red light/green light), bike riding, swimming, dancing, skateboarding
- Vigorous (3 days per week): Running, fast cycling, lap swimming, martial arts
To focus on muscle strength by age (3 days per week):
- Younger kids: Climbing playground equipment, gymnastics, monkey bars
- Older kids/teens: Push-ups, sit-ups, body-weight exercises, rock climbing
If you want to keep some children’s exercise equipment available for active or playtime, aim for soccer or basketballs, jump ropes, resistance bands, lightweight dumbbells, yoga mats, balance balls, and hula hoops.
2. Make Smart Food Choices
Combine physical activity with healthy food and you create an even stronger defense in protecting the heart. Every day, kids (and adults) should eat five servings of fruits and vegetables, which are naturally low in fat, calories and sodium, and provide essential vitamins, minerals, and fiber. According to the American Heart Association, a healthy diet should also include whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and low-fat dairy products.
And it’s not just about what you eat, but what you drink as well. Replace sugary, low-nutrient beverages — like soda and sports drinks — with more nutritious options like low-fat or non-fat milk, water and 100 percent fruit juice (in moderation).
Heart Healthy Foods for Kids
In addition to keeping your pantry stocked with easy building blocks of healthy snacks for kids, here are a few more heart healthy foods your whole family will enjoy:
- Baked salmon with roasted vegetables and brown rice
- Grilled chicken tacos with whole wheat tortillas, beans, and veggie toppings
- Turkey chili with cornbread
- Veggie-packed spaghetti with whole wheat pasta and lean ground turkey
- Sheet pan chicken with roasted sweet potatoes and broccoli
- Fish tacos with slaw and whole grain tortillas
3. Prioritize Quality Sleep
Adequate sleep is one of the American Heart Association’s Life’s Essential 8 for Kids. Poor sleep is linked to obesity, high blood pressure, diabetes, and poor mental health.
Here are some ways to help your child improve sleep time and quality:
- Establish consistent bedtime routines
- Create a sleep-friendly environment (dark, quiet, cool)
- Limit screen time before bed (blue light disrupts sleep)
- Keep electronics out of bedrooms
- Recommended sleep: 9-12 hours for ages 6-12; 8-10 hours for teens 13-18
4. Practice Good Oral Health Habits
Research shows a strong connection between oral health, particularly gum disease, and cardiovascular disease. Gum disease (also called periodontal disease) is a long-lasting infection caused by harmful bacteria in the mouth. It starts in the gums but can go deeper into the jaw and damage the tissues and bone that hold teeth in place. When gums become inflamed and infected, these harmful bacteria can eventually enter the bloodstream and travel to other parts of the body — including the heart.
Healthy Teeth and Gums
Taking care of your child’s teeth and gums now can help protect their heart and even help lower risk for heart problems such as heart attack, stroke, or atrial fibrillation later in life. The good news is, the American Heart Association (AHA) has recommended oral care that isn’t complicated:
- Brush at least twice daily (minimum of 2 minutes)
- Floss daily
- Get dental checkups and professional cleanings at least twice a year
The AHA has been sharing ongoing updates about the mouth-heart connection and related topics through its Healthy Smiles, Healthy Hearts™ initiative. So don’t be surprised if your dentist starts checking your blood pressure during your next visit. It’s becoming part of routine dental care for good reason!
Healthy Hearts and Preventive Cardiology Care
Simple changes like the ones above can keep your whole family building heart healthy habits together. Regular checks for blood pressure, cholesterol, and blood sugar should become part of your child’s pediatric visits, especially if you have a family history. Keep in mind that high blood pressure and abnormal cholesterol can develop in childhood without any symptoms and early detection allows for intervention.
Based on your family’s lifestyle or any specific concerns, in addition to talking to your child’s pediatrician, you can also explore specialists who offer special clinics in pediatric preventive cardiology, sports cardiology, pediatric high cholesterol, and weight management. Visit the Heart Health topic center to learn more from the experts at Nemours KidsHealth®.
