Boost heart health for kids with easy habits health for kids with easy habits

When you think about heart health, you might picture adulthood — blood pressure checks, cholesterol numbers, the whole grown-up checklist. But those heart healthy habits, they start way earlier. Kids build their routines, taste preferences and movement patterns long before they're grown-ups. The good news is small choices your family makes now can help heart health for kids. Keep reading for healthy habits for families that can support everyone's lifelong cardiovascular health. 

Be the role model your kid actually watches 

Kids learn way more from what you do than what you say. When you model heart healthy habits, those choices become part of their “normal.” 

• Want them to eat veggies at dinner? They’re more likely to try them if they see you eating them, too. 
• Cutting back on soda? Keeping water as the go to drink helps. 
• Hoping for less screen time? They notice when you set your phone down, too. 

This isn’t about being perfect. It’s about being consistent enough that healthy habits feel doable and natural to your family — something everyone’s trying together. 

Make heart healthy snacking easy 

Processed snacks are convenient, but they don’t keep kids full for long. Swapping them for snacks with protein, healthy fat and fiber can provide steady energy. 

Some of the best snacks for kids to help their heart health are things like: 

• Fruit with nut butter 
• Cheese sticks 
• Nuts or trail mix 
• Greek yogurt 
• Hardboiled eggs 
• Hummus with veggies or whole grain crackers 

One simple hack: make nutritious choices visible. Keep washed, cut produce in the fridge — berries, grapes, melon or a ready-to-go veggie tray. If kids can see it and easily grab it, they’re more likely to eat it. 

Keep drinks simple 

When it comes to hydration, the best options are simple: water and plain milk. These beverages support hydration, bone health and overall nutrition without added sugars. Juice can seem healthy, but whole fruit offers fiber that helps with digestion and stabilizes blood sugar — something juice just can’t do. 

Help picky eaters explore new foods 

Healthy eating for children is already difficult...then add in a picky eater, and you have a different ball game. Picky eating is real and stressful, but a few tricks can help take the pressure off. 

• Pair new foods with familiar favorites. 
• Offer one new food at a time, not a whole new meal. 
• Invite kids to help with grocery shopping or dinner prep — they're more likely to try food they helped prepare. 
• Try a “new fruit or veggie of the week” challenge. 
• Grow a small garden or potted plant — kids often love eating what they help grow. 

Move together to build lifelong habits 

Kids (ages 6-17) need about 60 minutes of moderate to vigorous movement each day. That can look like: 

• Moderate: brisk walking, dancing, water aerobics 
• Vigorous: running, jumping rope, swimming laps 

But with school screens, home screens and, well… all the screens, staying active can feel tough. The best motivator? You! When parents join in, kids are more likely to stick with movement they enjoy. 

Start small, keep it fun and use it as built-in family time — evening walks, bike rides or a little driveway pickleball totally count. Sit less and move more...together! 

Make heart health feel natural, not stressful 

Heart healthy habits for families don’t need to be strict or perfect. And heart health for kids doesn't have to be complicated! It can grow from small, consistent choices — eating a little more color, moving a little more often and finding balance as a team. When families set the tone early, those habits stick with kids for years to come.