We all want our kids to be healthy, energetic, and ready for every adventure life throws their way! Did you know that the food they eat plays a huge role in keeping their hearts strong and happy? That’s right – the right foods can make a big difference in their heart health, helping them grow, play, and stay active. We spoke to Kara Strum, a Pediatric Dietician at Sanford Health, to get the best tips for fueling their hearts with the right foods!
Why Heart Health Matters for Kids
A healthy heart is crucial for a happy and active life! It pumps blood to the brain, lungs, and muscles, helping kids stay energetic, focused, and ready to play. Unfortunately, poor eating habits early in life can increase the risk of heart problems later on in life. But don’t worry – by focusing on healthier habits, we can make a big difference in supporting their heart health.
When Should Heart-Healthy Foods be Introduced?
Kara emphasizes the importance of introducing the concept of food as fuel early on to help foster a positive relationship with food in your child. “All foods fit into a balanced diet, just be sure to focus on foods that we eat more often and foods that we can eat a little less often,” she says. Kara suggests, “It’s a great idea to introduce a wide variety of foods to kids at a young age. Once pureed foods are offered, when developmentally appropriate, aim to opt for pureed fruits, vegetables, sweet potatoes, meats, etc. Even if kids refuse foods the more times that it is offered, they are more likely to try it. Sometimes it can take up to 30 times! Thankfully, as we grow and develop, these are the same options that are great options to choose!”
Ready to get started? Let’s dive into some heart-healthy tips that will keep your kid's heart happy!
1. Fill Up on Fruits and Veggies – Colorful Plates for Happy Hearts!
Did you know that the more colorful your child’s plate, the better it is for their heart? Fruits and vegetables are packed with essential nutrients like vitamins, fiber, and antioxidants that help keep their hearts healthy and happy. Aim to have at least 5 servings of fruits and vegetables every day. You can make it fun by creating colorful fruit salads, smoothies, or veggie sticks with a tasty dip. “A great way to encourage your child to eat the rainbow is to talk about how each of the colors in these foods indicates which vitamins can be found in them,” says Kara. Read more about it here.
Fun Tip: Make a "rainbow challenge" by encouraging your child to eat a different color each day! Try purple grapes, green spinach, orange carrots, and red strawberries. For more ideas check out these Rainbow Snack Ideas!
2. Healthy Fats Are Your Friends – Go for Good Fats, Not Bad Fats!
Not all fats are created equal. While some fats, like trans fats and saturated fats, can be harmful and increase the risk of heart disease, others are essential for good heart health. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are great for your child’s heart. They help lower "bad" cholesterol levels and support overall heart health. Kara advises to be mindful of fats when eating out. “Whether the family is going through a drive through or having a nice sit-down meal at a restaurant, be sure to choose low fat options such as lean cuts of meat. Try and skip the deep fat fried foods.” At home, get creative with heart-healthy snacks! Try avocado toast, nut butter on whole-grain crackers, or homemade trail mix with nuts and seeds.
3. Increase Fiber Intake: Choose Fiber-Rich Foods for a Happy Tummy & Heart
“Most of us fall short of meeting daily fiber recommendations for age, according to the American Journal of Lifestyle Medicine only about 5% of the population is meeting recommendations,” says Kara. Whole grains, such as oatmeal, brown rice, whole wheat bread, and quinoa, are high in fiber and great for heart health. Fiber helps lower cholesterol, which is important for keeping your child’s heart in top shape. So, say goodbye to sugary breakfast cereals and opt for whole grain options that will fill them up and keep their hearts strong. Turn oatmeal into a fun breakfast treat! Add berries, a sprinkle of cinnamon, and a drizzle of honey for a heart-healthy, tasty start to their day.
4. Limit Sugary Snacks and Drinks – Keep Their Heart Healthy with Less Sugar
Too much sugar can harm your child’s heart and overall health. Foods high in sugar can lead to unhealthy weight gain, raise blood sugar levels, and increase the risk of heart disease. Instead of sugary snacks and drinks, offer fresh fruit, yogurt, and water or milk. Make "sugar swaps" together! If your child loves sugary drinks, try flavored water with fresh fruit slices or a homemade smoothie for a naturally sweet treat. Get inspired with these fun ways to elevate your water!
5. Lower Sodium Intake – Keep Sodium Low for Big Heart Benefits
Kara highlights, “According to the American Heart Association only 2-11% of children consume less than the daily limit of sodium at 2300 mg per day. Consuming more than the daily allowance for sodium may cause high blood pressure. Over time this causes an increased amount of stress on the heart and can increase your risk of developing heart disease or stroke.” Making this small change can impact your child’s health in both the short and long term.
6. Lean Proteins – Strong Hearts Need Strong Muscles!
Protein is important for growth and muscle development, but some protein sources are better for the heart than others. Choose lean proteins like chicken, turkey, tofu, and fish. Omega-3 rich fish, such as salmon, trout, and sardines, are especially great for heart health because they help reduce inflammation and support blood flow.
7. Drink Plenty of Water – Keep That Heart Pumping Strong!
Water is often overlooked, but staying hydrated is super important for heart health. Dehydration can make the heart work harder, so encourage your kids to drink water throughout the day. Avoid sugary drinks like sodas or sweetened juices – water is always the best choice for a healthy heart. For common hydration myths and tips on how to stay hydrated, read our article.
Fun Tip: Get a fun water bottle with their favorite character on it and make drinking water a game. You can even set reminders to "drink up" throughout the day. Our Hydration Poster Pack serves as a great reminder to stay hydrated!
When promoting heart health, it's helpful to be mindful of the types of snacks you choose. Kara suggests, “When shopping for foods, try to look for low sodium options, higher in fiber and proteins. That way it is a more filling snack and provides more nutrients that won't leave your child hungry right after eating their snack.” Instead of reaching for prepackaged snacks that are high in sugar or refined carbohydrates, opt for nutritious choices like yogurt, veggies with dip, or nuts, which will keep your child satisfied and energized.
Heart-Healthy Meal Planning
Sometimes, after a long day, it might feel easier to hit the drive-thru for a quick meal. However, many fast foods can be high in carbohydrates, sodium, and saturated fats, which aren't the best choices for heart health. “Planning meals or anticipating meals ahead of time can take the stress away from meals when this happens,” advises Kara. When it comes to planning lunch boxes for your kiddos, Kara highlights that, “The perfect recipe for school lunches is to include a whole grain option such as bread, noodles, or rice.” Include at least 3 oz of protein such as low sodium deli meat, cheese, chicken, beef, pork, beans, fish or eggs. Finally, be sure to include fruits and vegetables. 1 serving is considered about ½ cup of fruits and vegetables. “Fresh, frozen or canned options can all fit into a heart healthy diet, just be sure to choose fruit that is canned in 100% fruit juice rather than syrup to be mindful of added sugars,” advises Kara. To ensure your child gets all the nutrients they require for a healthy heart, Kara suggests. “It can be helpful to follow a guide such as MyPlate to be sure to eat a variety of food groups while also making adjustments for food allergies or intolerances.” To inspire your kiddos to make healthy meal choices, encourage them to create their own MyPlate-inspired meal!
But What if Your Child is a Picky Eater?
If you have a picky eater on your hands, don’t worry! Kara shares some strategies for making healthy foods more appealing. “Try using fun dips or sauces to make vegetables and fruits more interesting,” she suggests. “Food chaining” is another technique that can help picky eaters explore new foods. “Food chaining involves taking characteristics from foods that you know your child enjoys, such as color, texture, shape and the more they try these foods the more likely they are to accept.” Over time, this method can help expand their food preferences.
Is Food the Only Way to Keep Your Heart Healthy?
“Our heart is a muscle and just like our other muscles it's important to keep up with regular exercise to keep challenging our heart,” emphasizes Kara. She continues, “According to the CDC it is recommended that children be active for 60 minutes each day. Any activity is great, most importantly doing what exercise is fun for you. It can be a walk outside with the family, dancing along to a video, yoga, or playing sports.”
All this information can be overwhelming! To make it easier, our heart-healthy cheat sheet is a great resource to have these tips on-the-go. “The habits for heart-healthy cheat sheet can be a super helpful guide as a daily reminder of what to look for in meals and snacks,” says Kara. She goes on to say, “I would encourage parents to have their kiddos help pick out fresh or frozen fruits or veggies and pair with a great protein source as a quick and easy snack. Marketing usually targets high sugar options as quick and easy snack options for kids but there are lots of great options out there!”
Taking care of your child’s heart health is about more than just diet – it’s a holistic approach that includes healthy foods, regular activity, and emotional well-being. To learn more about nurturing your child’s emotional heart health, check out this article. By leading by example and involving your kids in healthy habits, you’ll help them develop a strong foundation for lifelong heart health and overall well-being!
Ready for more? You might also like:
Cheat Sheet for Caregivers: Snack List & Nutrition Tips for Kids
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Keeping Your Heart Emotionally Healthy
