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Prevention of Heart Disease Starts in Childhood

You may think of heart disease as a problem for adults, not for your young children. But, the CDC says obesity affects 1 out of every 5 U.S. children. Diet and exercise habits started in childhood can start a lifetime of heart health . . . or a lifetime of heart damage.

Some of the causes of adult heart disease that start in childhood and can be prevented are:

Obesity

Buildup of plaque (or fat deposits) in the arteries

Unhealthy changes in cholesterol levels

High blood pressure

Diabetes

Exposure to cigarette smoke

Lack of physical exercise (sedentary lifestyle)

Unhealthy diet

Although it’s true that heart disease risk can run in families, a healthy diet can help every child reduce heart disease risk. If heart disease does run in your family, talk with your child’s healthcare provider about whether to have his or her cholesterol and blood pressure measured regularly, in addition to watching weight.

Healthy food, healthy hearts

A balanced diet is important for children and teens, not just to prevent heart disease, but also to encourage healthy growth and development. A diet that prevents heart disease contains two important parts. The first is keeping daily calories at the right level. Eating too many calories can cause weight gain. This is hard on the heart. The second is limiting fat. The USDA recommends that children limit the amount of fats — especially saturated fats — that they eat. Saturated fat is solid at room temperature.

Here are guidelines for creating a heart-healthy childhood diet:

Breastfeed infants as long as possible. Aim for a full year, even as you introduce solid foods.

Watch portion sizes. The recommended daily amounts of healthy foods for children are:

2 ounces of lean protein (fish, chicken) every day for children between 2 years and 3 years old, 3 ounces to 4 ounces for children 4 years to 8 years old, and 5 ounces to 6 ounces for children 9 years to 18 years old

2 cups of low-fat dairy for children under 8, and 3 cups for children 9 years to 18 years

The American Academy of Pediatrics advises children younger than 1 year of age should not be given any fruit juice. This is because it does not have any nutritional benefit for babies They also recommend no more than 4 ounces of 100% juice for children ages 1 to 3 years, no more than 4 to 6 ounces for children ages 4 to 6, and, no more than 8 ounces of juice per day for children age 7 and older.

Total fat should be no more than 30% to 35% of total daily calories for children 2 years to 3 years old and 25% to 35% of calories for those up to 18 years old. Choose healthier fats: the mono- and polyunsaturated fats.