Healthy Kids

KIDS & HEALTHY HEARTS

By Amy Hundley, Olathe

Want your kids to have healthy hearts? Of course, you do and you can start in the kitchen! Certain dietary components enable a healthy heart, while others increase the risk for heart disease. Read on to discover how you can help your kids foster heart healthy eating practices.

Helpful heart components of your child’s diet include omega-3 fatty acids, potassium and fiber.

OMEGA-3 FATTY ACIDS

The omega-3 fatty acids are important for optimizing health of blood vessels. Research suggests these fatty acids have the ability to decrease triglycerides and lower blood pressure. Sure, kids are young now and may not have to worry about this as much, but fatty acids still contribute to a strong, healthy heart. Some good sources of Omega-3 fatty acids include: • Fish (salmon, tuna, shrimp, cod, crab, mackerel) • Walnuts (including walnut oil) • Flaxseeds • Eggs (Some chickens are given feed that is high in omega-3s – check the package.)

POTASSIUM

Potassium balances blood pressure and is crucial for a healthy heart. Children ages 1 to 13 need about 2,0002,500 milligrams each day, while teens require 2,300-3,400 milligrams. Eating at least 2 cups of fruits and 2 1/2 cups of vegetables each day can help your kids get potassium. Sources of potassium: • Fruits (especially bananas, oranges, avocados, watermelon) • Vegetables (especially potatoes, spinach, tomatoes and broccoli) • Milk • Beans

FIBER

Fiber is essential for fostering proper cholesterol levels. Studies have also shown that high fiber foods may have other heart healthy bonuses, such as decreasing blood pressure and inflammation. Fiber can be found in: • Fruits • Vegetables • Whole-grain products (breads, tortillas, bagels, muffins, crackers, pasta, rice) • Beans and legumes • Nuts and seeds

When cooking at home, choose to bake, stream, boil or grill. There are several unhelpful heart health components that you’ll want to shy away from. Sodium increases blood pressure and ultimately makes the heart work harder. Some places you’ll find excessive amounts of sodium include packaged foods, sauces and condiments. Instead of reaching for the salt shaker when cooking or dining, encourage your kids to use a variety of herbs and spices, such as basil, pepper, cinnamon and garlic. Opt to use lemon or lime juice when seasoning. Next, be sure to purchase low sodium options of prepared foods, such as soups and beans. Another component to watch out for is trans fats. These bad fats hurt the arteries and are often found in deep fried foods, coconut and palm oils. Make an effort to Include the good fats in your diet’s meals and snacks. These include avocados, olives, olive oil, nuts and seeds.

These good health habits and components will equip your kids’ growth of healthy hearts!

QUICK AND SIMPLE MEAL/SNACK IDEAS FOR A HEALTHY HEART

Low-sodium baked potato with seasoned garlic | Oatmeal topped with walnuts Yogurt sprinkled with flax seed | Grilled tuna and cheese sandwiches | Trail mix | Salmon burgers Fish tacos | Guacamole with whole-grain crackers | Veggie omelet