Each February, we recognize American Heart Month which raises awareness about heart disease. Did you know that heart disease is the leading cause of death in the United States? By educating ourselves and making changes to our habits like healthy eating and exercising, we are taking the right steps towards living a heart smart healthy life. And the earlier we start, the better! We asked Dr. Jacqueline Maiers with Riley Children’s Health her advice and suggestions for practicing healthy habits with our children to encourage heart health at a young age.
How can parents encourage our children to develop heart-healthy eating habits without making food feel restrictive or stressful?
Dr. Maiers emphasizes the importance of making choices to keep our bodies, including our hearts, brains, and muscles healthy and strong. “I tell patients I will never say to you, ‘you can never have the things you love, you just might have to choose some things less often, or on special occasions.’ These choices become less stressful, or less of another battle parents don’t need, by making them part of your “everyday normal”.” She does suggest to rephrase your question into a statement. “Instead of asking your child, ‘would you like a piece of fruit in your lunch today?’, state ‘your fruit choices today are, an apple, banana, or strawberries.'” This will allow your child to make a choice rather than saying no all together. “It empowers the child to make a choice, but doesn’t give them a choice to opt out, and by making a statement, it frames the idea of eating a healthy fruit as just something we are going to do.” And don’t be afraid to keep trying! Dr. Maiers says, “Be persistent and don’t give up! It can take many, many introductions of new foods or ideas to become routine. Changes can take two months to before they become habits.”
What are simple, family-friendly meals or snack swaps that improve heart health while still appealing to kids? (especially for picky-easter!)
“One simple rule of thumb is to minimize processed foods and snacks. If you stick to foods in their natural form with minimal processing, that is going to be better for reducing cardiovascular risk factors like obesity, and diabetes,” suggests Dr. Maiers. This step can be simple too. “A swap might be a small bag of packaged cookies for greek yogurt with berries and honey. By making this change you are trading white refined flour and added sugar for protein, fiber, and antioxidants.” She also recommends trading sugary foods for ones in fiber to help with energy. “Another swap would be packaged fruit snacks, which are really mostly sugar, for apple slices with peanut or sunflower butter. This swap cuts down on simple sugar, and is loaded with fiber and healthy fats. The fiber helps control the digestion of the sugar allowing the body to use the sugar more appropriately for energy when needed, and the healthy fats will help with satiety.”
But what about juice and other drinks? Dr. Maiers says that, “juice is really a shot of simple sugar for the body, and unless that simple sugar is immediately going to be used for energy, running around the playground etc., it will be stored as fat for energy use later.” But filling up those water bottles for school really is beneficial for our kids! “Many ask then what should my child drink? As boring as it may sound, mostly water,” recommends Dr. Maiers. She does suggest switching it up with sparkling water and a splash of juice to keep it interesting, but remember that, “limiting the amount of sugar we drink goes a long way in keeping cardiovascular risk factors at bay.”
How much physical activity do children really need each day to support heart health, and how can busy families fit it in?
According to Dr. Maiers, “60 minutes of physical activity per day is recommended. This does not have to be 60 consecutive minutes, it could be broken up throughout the day.” Exercise doesn’t have to be complicated either! “For young kids,” she says, “exercise is play, so running around, playing tag, jumping rope, climbing a jungle gym, all count! As kids get older, organized activities may be helpful to get activity in. This could be in the form of sports, dance, active theatre.”
So how do you know when your child is getting the right amount of exercise? “You know you are hitting the mark if they are breathing a bit harder and a little sweaty,” she says. “A lot of families stress about getting “extra activity” in their routine, but most of the time if we take an honest look at how much time we spend in a sedentary way, especially in front of a video game, computer, T.V., or phone, there is time that could be swapped for simple physical activity. It doesn’t have to be expensive or fancy, it just needs to be up and moving!”
Raising our children to live a heart smart healthy life is one of the most powerful gifts we can give them. By encouraging balanced nutrition, regular physical activity, emotional well-being, and positive daily habits from an early age, we lay the foundation for lifelong wellness. Teaching them to make mindful choices, manage stress, and value their health not only protects them from future heart disease but also empowers them to lead energetic, confident, and fulfilling lives. And it starts when families model and support heart-healthy behaviors together.
Meet our Expert: Dr. Jacqueline A. Maiers, MD
Dr. Jacqueline Maiers is a pediatric cardiologist with expertise in caring for patients with cardiovascular conditions. Her clinical interests include preventive pediatric cardiology, and transthoracic and fetal echocardiology.
Maiers earned her medical degree at Indiana University School of Medicine. She returned to Indiana University School of Medicine for an internship, residency, and fellowship. She also completed a fellowship at Cincinnati Children’s Hospital Medical Center. Maiers is board certified in both pediatrics and pediatric cardiology.
