An Early Start! 4 Ways To Protect Children From Heart Disease

People don't usually consider children at risk for heart disease, but doctors now believe it's essential for young people to learn how to take care of their hearts as early as possible.

A study published in the Circulation journal states that just 2.2 percent of young people between the ages of two and 19 earned an optimal score on diet, exercise, and body mass index. Kids between 11 to 19 years old had the highest risk for heart issues at 14 percent, compared to other young age groups.

These numbers have raised the alarm bells for Boston Children's Hospital pediatric cardiologist Dr. Sarah de Ferranti, who said that prevention is the most important factor in lowering the risks of heart disease. Heart disease remains the number one killer in the U.S. and even around the world. Over the last two decades, several studies have indicated that 80 percent of cardiovascular issues are preventable.

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Here's what parents need to know about protecting their child's heart health:

1. They need to eat right.

Ferranti advised giving kids a daily diet of mostly fruits and vegetables with a quarter of whole grains and another quarter of lean protein, alongside a sufficient serving of dairy. She said parents should serve kids the fruits and veggies first because that's when they are the hungriest and would, therefore, eat anything.

For some guidance on the children's diet, the experts direct the parents to the My Plate Method from the Department of Agriculture. The site also provides a wealth of recipes to ensure that the children have nutritiously balanced meals.

2. They need to keep moving.

Children need exercise and physical activities to keep their hearts healthy. Parents can encourage their kids to keep moving by signing them up for sports or dance classes or exercising together at home.

However, moms or dads are also advised not to push their kids too hard about getting into sports or other activities if this cuts into their time for sleep and rest or if it's adding to their stress with schoolwork. There has to be a balance between play and rest.

3. They need the right amount of sleep.

The American Heart Association recommended seven to nine hours of sleep daily for adults and more for kids "for optimal cardiovascular health." Ideally, school-aged children need up to 12 hours of sleep, while high school kids need at least 10 hours a day.

Aside from the sleep hours, consistent bedtime routines will help ensure that the kids get an adequate amount of downtime. They must develop calming habits and bedtime routines in childhood, which they can carry over to adulthood.

4. They need to get their blood pressure checked.

The experts suggested a yearly blood pressure screening for children at their pediatrician's clinic, given that 3.5 percent of U.S. kids and teens suffer from hypertension. If high blood pressure is detected at an early age, then early intervention and prevention methods may also be facilitated.

Around seven years old, 50 percent of kids may develop hypertension because of obesity, and that risk may rise by 85 percent when they become teenagers, especially if they have not been eating, sleeping, and doing their physical activities properly.

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