by Sara Jackson, CSW
Center for Safe & Healthy Families

Because February is Heart Month, I wanted to share some simple tips and ideas that parents can use to help children develop heart healthy habits.

1. Be a Role Model. When your kids see you making healthy choices, it sends the message that health is important to your family and they will mimic you.
2. Plan Family Dinners. Having your family sit down together every night for dinner encourages eating healthy foods together, and can also get kids involved in the preparation and planning of meals. An added benefit is that it can help kids snack less!
3. Plan Active Family Activities. Plan to take a nighty walk together after dinner, or time for a family bike ride. Doing an activity as a family can make it more fun and get everyone moving.
4. Limit Screen Time. Watching TV, playing video games, and spending too much time on the computer leads to a sedentary lifestyle. It can also cause excessive snacking which increases risks for obesity and cardiovascular disease. Screen time for children should be limited to less than 2 hours per day.
5. Encourage Activities Kids Enjoy. Kids will stick with an activity longer if they truly enjoy it. Let kids find what they love to do. Additionally, helping your child practice skills such as running, catching, etc. will increase their confidence and their enjoyment when participating in new activities.
6. Start Small. Small changes can have big impacts in the long run. Encourage your family to take the stairs instead of the elevator, have fruit as a snack, or walk instead of driving.
7. Get Involved. Make sure there are healthy food choices at school, and that physical activity is part of your child’s school day. Insist your child’s primary care doctor pays attention to cardiovascular health using things like BMI, blood pressure, and cholesterol. Most importantly, encourage and praise your child for making healthy choices!

Unfortunately not all cardiovascular problems can be prevented. However, developing heart healthy habits in children while they are young, can help prevent many cardiovascular diseases in adulthood. By utilizing these simple suggestions, you can set your family up for a lifetime of heart healthy habits!

Sara graduated with her Master’s in Social Work from Portland State University, and is a Certified Social Worker. She is currently working towards becoming a Licensed Clinical Social Worker. She moved to Salt Lake City and has been enjoying getting to know the Southwest. In her free time, she loves hiking, biking, running, taking her dogs to the park, speaking Spanish, learning about other cultures, cooking, and creating self-serve frozen yogurt creations.