Children’s health: Simple steps to raising heart-healthy kids

February is National Heart Month, and while heart disease is often thought of as a concern for adults, doctors say the habits that protect the heart begin in childhood.

At Ann & Robert H. Lurie Children’s Hospital of Chicago, experts in the Preventive Cardiology Program work with families every day to help children build healthy routines that can last a lifetime.

“Your child’s heart is growing and changing just like the rest of their body,” said Dr. Amanda Marma Perak, pediatric cardiologist at Lurie Children’s. “What kids eat, how much they move, and how well they sleep all play a role in how strong their heart becomes.”

Why heart health matters early

Research shows that risk factors such as high blood pressure, high cholesterol, and excess weight can begin in childhood and continue into adulthood. Today’s children also face challenges like more screen time, less physical activity, and diets high in processed foods, which can affect their long-term health.

The good news is that small changes at home can make a big difference.

“Children are very adaptable,” said Dr. Kendra Ward, pediatric cardiologist at Lurie Children’s. “When healthy habits become part of family life, kids are more likely to carry them into adulthood.”

Building a balanced plate

Healthy eating is one of the most important ways to support a child’s heart. Experts recommend filling plates with fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

Parents play a key role by choosing what foods come into the home.

“You don’t have to be perfect,” said Dr. Guilherme Baptista De Faria, pediatric cardiologist at Lurie Children’s. “Start by offering more whole foods and fewer sugary drinks and packaged snacks. Over time, kids learn to enjoy healthier options.”

Simple swaps can help:

• Whole-grain bread instead of white bread

• Water or low-fat milk instead of soda

• Baked chicken instead of fried foods

• Fruit, nuts, or popcorn instead of chips

Experts also encourage parents to teach children to listen to their bodies and eat when they are hungry, not just bored.

The power of good sleep

Sleep is another key part of heart health. When children do not get enough rest, stress hormones can rise, which may affect blood pressure and weight.

School-age children usually need 9 to 12 hours of sleep each night, while teens need about 8 to 10 hours.

“Sleep is when the body repairs itself,” Dr. Ward said. “A regular bedtime routine and turning off screens before bed can make a big difference.”

Families are encouraged to keep bedrooms quiet and screen-free and to stick to a consistent sleep schedule, even on weekends.

Getting kids moving

Doctors recommend that children get at least 60 minutes of physical activity each day. This does not have to happen all at once. Playing outside, riding bikes, dancing, or joining sports all count.

“Movement should be fun, not a chore,” Dr. Perak said. “When kids find activities they enjoy, they’re more likely to stay active.”

Parents can help by being active themselves and planning family walks, park visits, or backyard games. Limiting passive screen time also makes room for more movement.

Knowing the risk factors

Some children may be at higher risk for heart problems due to family history, poor diet, lack of exercise, secondhand smoke exposure, or certain medical conditions. Others may develop high cholesterol, high blood pressure, or type 2 diabetes at a young age.

Regular checkups allow doctors to monitor these risks and offer guidance early.

“If a child has risk factors, it’s not a reason to panic,” Dr. De Faria said. “It’s an opportunity to make positive changes together.”

When to talk to a doctor

Parents should contact their child’s doctor if they notice symptoms such as chest pain, fainting, extreme tiredness, trouble breathing, or irregular heartbeats. Routine visits also give families a chance to ask questions and stay informed.

A lifelong investment

As National Heart Month highlights, caring for the heart is a year-round effort. By focusing on healthy food, good sleep, regular activity, and regular medical care, families can give children a strong start.

“The goal is progress, not perfection,” Dr. Perak said. “Every healthy choice you make today helps protect your child’s heart tomorrow.”

With support, guidance, and simple daily habits, parents can help their children grow into heart-healthy adults, one step at a time.

• Children's health is a continuing series. This column was provided by Ann & Robert H. Lurie Children's Hospital of Chicago.