Parents are being urged to prioritize heart health in their children’s development. Research shows that when parents lead a healthy and active lifestyle, the odds that their children will do the same increase significantly. Unfortunately, studies have revealed high sugar and salt consumption among toddlers, which could potentially cause serious long-term medical complications. To help combat this issue, here are six strategies to help families incorporate heart health into their busy lifestyles.
Reducing Sugar and Salt Intake in Toddlers
The American Heart Association conducted a study that concluded that the average toddler consumes about 12 teaspoons of sugar each day, yet the recommended serving of sugar is no more than 3-4 teaspoons each day. According to findings published in the February 2015 issue of published from a Centers for Disease Control and Prevention study, it was revealed that 72% of prepackaged toddler meals contain sodium contents 1.5 times higher than the 210 mg per serving maximum amount. Fortunately, parents can take simple steps to reduce sugar and salt intake by limiting juices and candy whenever possible as well as selecting healthier snacks instead of prepackaged meals.
Regular consumption of foods high in sugar and sodium can have significant long-term consequences. Studies have shown that high sodium levels increase the risk of hypertension, heart attack, and stroke while consuming too much sugar can lead to an increased risk of obesity. Therefore, it is important to be aware of the nutritional content of food and make sure to consume it within recommended limits.
Benefits of Eating Fruits and Vegetables
It is important to incorporate deeply-colored, non-starchy fruits and vegetables into the diet. These nutrient-rich foods can help keep your blood pressure in check and aid in weight management. For a fun and healthy dessert option, incorporate fruit-based desserts such as bananas dipped in yogurt and frozen, bananas and almond butter, baked apples with cinnamon, berries and cream, and fruit salad. With modern farming practices, fruits and vegetables have fewer vitamins and minerals than in the past, so health experts recommend getting 9-14 servings of these foods per day to get the proper nutrients. Additionally, many fruits and vegetables come with the bonus of fiber, which can help lower cholesterol levels. To further bolster heart health, make a point to eat fish at least twice a week; the omega-3 fatty acids found in fish may help reduce the risk of coronary artery disease.
Creating a Heart-Healthy Kitchen
Leading by example is the best way to ensure that your children lead a heart-healthy life. Show them that you prioritize their health by limiting fast food and stocking your kitchen with healthy snacks like fruits, vegetables, nuts, cheeses, and yogurt. Not only will this help them make better choices, but it can also save your family money in the long run. With some planning and preparation, you can provide your children with the nutrition they need and set them up for a lifetime of good habits.
Parents need to instill healthy habits in their children regarding what food and drinks they should consume. Teaching children to make wise decisions when it comes to nutrition will help them establish a lifetime of good health practices. Regular physical activity, coupled with nutritious meals and snacks (staying within the daily recommended intake of sugar and sodium), set the groundwork for long-term heart health. Taking simple steps like limiting juice and relying less on pre-packaged meals, is key in providing a heart-healthy environment for our children.
