Heart disease remains the leading cause of death among Americans. What many don’t realize is that the foundation for good heart health begins early in life.
“Healthy lifestyle habits that are cultivated early in life are more likely to stick around when a child becomes an adult,” says Eric Sievers, MD, cardiothoracic surgeon with West Tennessee Medical Group. “Teaching your kids healthy habits, like being physically active and making nutritious food choices, is an important part of protecting their heart health both now and in the future.”
Children often learn best by watching the adults around them. When families practice healthy habits together, everyone benefits. Below are three simple, impactful habits that can strengthen heart health for your entire household.
1. Make Physical Activity Part of Everyday Life
Most of us know that regular exercise supports a healthy heart, but many families struggle to fit it in. The good news? Even small steps can make a big difference.
For adults: Aim for at least 150 minutes of moderate or 75 minutes of vigorous physical activity each week.
For kids: The American Academy of Pediatrics recommends at least 60 minutes of physical activity every day.
What counts as moderate activity? Anything that gets you moving fast enough to raise your heart rate—like brisk walking, biking, dancing, or yard work.
To make exercise a family habit:
Model the behavior. Let your kids see you making movement a priority.
Make it fun. Go for evening walks, plan weekend hikes, ride bikes, or play a game of basketball together. Keeping it enjoyable helps everyone stay consistent.
2. Fill Up a Healthy Plate
Eating habits formed in childhood often last a lifetime. Instead of labeling foods as “good” or “bad,” focus on balance and moderation.
Try these simple strategies:
Get kids involved. Let them help plan meals, shop for groceries, and prepare dishes.
Teach the basics. Talk about building a balanced plate with fruits and vegetables, lean proteins, whole grains, and low-fat dairy.
Flavor smart. Experiment with herbs and spices instead of excess salt, butter, or sauces.
Practice moderation. Occasional treats are okay—what matters most is creating a sustainable, healthy relationship with food.
Encouraging your family to make mindful food choices not only supports heart health but also fosters a positive attitude toward nutrition.
3. Prioritize Quality Sleep
Sleep is one of the most overlooked aspects of heart health. Consistently getting too little rest increases the risk of high blood pressure, obesity, and other heart-related conditions.
According to the Centers for Disease Control and Prevention, an estimated 50 to 70 million Americans have a sleep disorder. But many families can improve sleep simply by building better routines.
Healthy sleep hygiene tips:
Keep bedrooms cool, quiet, and dark.
Turn off screens at least one hour before bedtime.
Establish a consistent bedtime and wake-up schedule—even on weekends.
Create relaxing pre-bed rituals, such as taking a warm bath, reading, or family prayer time.
Adults typically need 7–9 hours of sleep each night, while children and teens require more depending on age.
Don’t Forget Regular Checkups
Even the healthiest habits benefit from medical oversight. Scheduling routine checkups helps detect potential heart issues early and ensures that your family stays on track toward lifelong wellness.
Building heart-healthy habits doesn’t have to be complicated. By moving more, eating well, and getting enough rest, you’re helping your children—and yourself—build a foundation for a lifetime of good heart health.
Originally Posted on February 5, 2021
