February is American Heart Month. While it is true that heart disease is the number one killer of Americans, there are lifestyle modifications that can lower your and your family’s risk of developing the condition.
Children ages 6-17 should aim for 60 minutes of moderate-to-vigorous physical activity daily. Most of this should be aerobic activity such as swimming or bike riding, but it is important to include muscle-strengthening exercises such as climbing trees or playground equipment and bone-strengthening exercises such as jumping or running as well.
Adults, including women who are pregnant or postpartum, should aim for 150 minutes of moderate-intensity activity each week. Always consult with your provider regarding exercise while pregnant or postpartum. Adults should also complete muscle-strengthening activities that target all major muscle groups at least twice per week.
When planning meals, aim for foods high in fiber. High-fiber fruits include berries, apples, and pears. Whole grains such as oats, quinoa, and bran cereals, as well as legumes such as black beans and lentils, are other good sources.
Replacing saturated fats with unsaturated fats can also reduce your risk of developing heart disease. Saturated fats are found in animal products, especially red meats and full-fat dairy products. Unsaturated fats are found in foods such as avocados, nuts, seeds, and olive oil.
For more information, including kid-friendly heart-healthy recipes, visit the American Heart Association website: https://recipes.heart.org/en/collections/lifestyles/kid-friendly