This time of year, Valentine’s Day spirit is everywhere – from gift boxes and cards to conversation hearts, heart-shaped chocolates and even heart-shaped balloons. While we all have our favorite heart-shaped treat (mine are Reese’s hearts), we should also take some time think about the most important heart – the one in our chests. Since the 1950s, heart disease has remained the number one killer of adults in the United States, and many of the major risk factors can be prevented starting in childhood.
Heart disease is strongly linked to elevated cholesterol levels, and unfortunately, kids and young adults are more likely to have elevated cholesterol levels than in the past. When LDL, or bad cholesterol, levels get too high, the cholesterol builds up in our arteries, increasing the risk of heart at-tacks and strokes. HDL, or good cholesterol, helps clean away the LDL cholesterol from the arter-ies, but if LDL levels are too high, the HDL might not be able to effectively help.
An imbalance of LDL and HDL in childhood has been shown to increase the risk of heart disease in midlife. Fortunately, there are ways that we can work on improving cholesterol levels and promot-ing healthy hearts in our children.
Heart-healthy habits start with proper nutrition. The American Heart Association recommends starting a heart-healthy diet, low in saturated fats, at 2 years of age. Limit greasy foods and fatty meats, and instead aim for meals rich in fruits, vegetables, whole grains, lean meats, reduced-fat dairy products, beans and legumes. Parents can help encourage these healthy eating habits for their kids by acting as role models and eating the proper foods themselves.
Along with proper eating habits, families should stay active. The American Academy of Pediatrics recommends anyone over 6 years old should aim for 60 minutes or more of physical activity each day. This includes the activities we typically think of as exercise such as running, lifting weights, etc., plus sports, active play, chores or any other activity that gets you up and moving. Again, look for activities that can be done together as a family – families that find ways to stay active together are more likely to sustain those healthy lifestyles.
Through healthy eating and physical activity, we can also work on promoting and maintaining a healthy weight. Increased body weight is another risk factor for high cholesterol, high blood pressure, and diabetes in the future, and all three of these conditions can increase the risk of heart disease. Preventing obesity in childhood and adolescence increases the chance of maintaining that healthy weight as an adult.
There are other healthy habits that help protect against heart disease. Getting proper sleep, finding ways to manage stress and avoiding tobacco smoke are all important. Even secondhand smoke can be a risk factor for heart disease, so it’s important to not only talk to your children about not smoking or vaping, but to also avoid smoking around them yourself.
Unfortunately, even if you keep your child eating well, staying active, and maintaining a healthy weight, some kids are still at risk for high cholesterol – especially if there is a strong family history. This is why early screening is so important.
It’s recommended to check cholesterol levels for all children early in adolescence, or at a younger age if there are other risk factors at play. The sooner we find even slightly elevated cholesterol levels, the sooner we can intervene to keep your child’s heart healthy and strong.
Dr. Laura Shefner writes about pediatric care for the Cleveland Jewish News. She is a pediatrician at The MetroHealth System and practices in Beachwood and Parma.
Read More: Heart healthy lifestyle starts in childhood
