American Heart Month: Keeping Kids’ Hearts Healthy (Even When It’s Cold Outside!)
- Hibah Askari
- 4 days ago
- 2 min read
February is American Heart Month. It is a great time to talk about how to keep children’s hearts strong and healthy. Even when the weather is cold and kids cannot play outside as much, there are many ways to protect heart health.
Eat heart-healthy foods every day.
A healthy heart starts with healthy food. Try to fill your child’s plate with fruits, vegetables, whole grains, lean meats, beans, and low-fat dairy. These foods give the heart what it needs to work well. Try to cut back on ultra-processed foods like chips, cookies, fast food, and sugary drinks. These foods are high in sugar and unhealthy fats, which can hurt the heart over time.
Stay active—even indoors!
Kids need to move their bodies every day. Recent weather in Baltimore County has been filled with snow and below freezing temperatures. When it’s too cold to play outside, try fun indoor activities like a family dance party, helping with age-appropriate chores, building an obstacle course, or visiting an indoor playground. Other great ideas include kids’ yoga videos, active video games that get kids moving, jumping rope inside, or follow-along exercise videos made for kids.
If the weather is safe, it is still okay to play outside in the cold. Bundling up in warm clothes helps protect kids while they run, walk, or play. Cold weather alone does not cause illness, and outdoor play helps the heart, lungs, and mood.
Reduce stress and protect sleep.
Stress can affect children’s hearts, too. Kids learn by watching adults, so show them how to relax. Spend family time together, listen to your child’s worries, and keep conversations open. Try calming activities like yoga, reading, journaling, meditation, or hobbies together.
Sleep is very important for heart health. Children should get 10–12 hours of sleep, and teens need 8–10 hours each night. Poor sleep can lead to weight gain and unhealthy food choices.
Don’t smoke.Smoking and secondhand smoke are very harmful to children’s hearts. According to the American Heart Association, smoking is a leading cause of heart disease. When kids see adults smoke, they may think it is okay. Protect their hearts by keeping homes and cars smoke-free.
Maintain a healthy weight and cholesterol level.
Eating well and being active from a young age helps keep a child’s body mass index (BMI) healthy, ideally under 25 as they grow older. Healthy habits also help keep cholesterol levels low. Foods that help lower cholesterol include oats, beans, fruits, vegetables, nuts, seeds, and fish. At our office, we check cholesterol every year to help families make heart-healthy choices early.
Small steps today can help your child have a strong, healthy heart for life ❤️
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