A child's diet greatly affects long-term heart health. High-fat (especially saturated and trans fat) and sugary diets can harm blood vessel function, raising the risk of heart disease and obesity as early as adolescence.
Teaching healthy eating habits early is vital for helping children make nutritious choices as adults.
Foods to avoid
Saturated fat: Limit saturated fat in your child's diet. Some of the main sources of saturated fat include:
ButterCheesesWhole milkIce creamPizzaGrain and dairy based desserts
Trans fat: Trans fats are the worst type of fats for your child. It raises your child's risk for heart disease. Trans fats are found in many processed and packaged foods like
PastriesPiesDoughnutsCookiesDeep fried foods
Nutrition and activity tips for your family
Suggestions for heart-healthy habits include:
Promote healthy eating in children by setting regular meal times with social interaction and modelling good habits. Involve them in selecting and preparing nutritious foods rich in vitamin E, calcium, magnesium, potassium, and fibre. Control portion sizes and prioritize non-processed foods to enhance nutrient intake and limit calories.
Children and teens need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness.
Drink several glasses of water. Avoid sugary beverages.
Keeping salt intake to less than 2,000 milligrams a day.
Guidelines for eating less fat
Increase intake of fresh fruits and vegetables.Bake, broil, or grill foods instead of frying.Choose low-fat meats, like chicken and fishUse fruits as dessert instead of high-fat desserts, like ice cream, cake, cookies.Limit amounts of added fat, like butter, oil, salad dressing, and mayonnaise.
Conclusion
Cardiovascular disease is a major cause of disability and premature death. To stop heart disease in its tracks, improving people’s diets must start early and be lifelong.
Author: Dr. Y Bhanu Chandar Reddy, Consultant Paediatric Intensivist and Paediatrician, SPARSH Hospital, Infantry Road
