Heart Health for Kids: Simple Steps to Protect Your Child’s Cardiovascular Well-Being

February is American Heart Month, a perfect time to focus on something that often surprises parents — children’s heart health. While heart disease is commonly thought of as an adult issue, healthy heart habits actually begin in childhood. The good news? Small, everyday choices can make a big difference in protecting your child’s cardiovascular well-being for years to come.

At Forest Lane Pediatrics, we believe prevention starts early, and supporting heart health can be simple, realistic and family-centered.

Two young children riding bicycles outdoors on a sunny day, representing active play and healthy habits that support children’s heart health.

Why Children’s Heart Health Matters

A child’s heart works hard every day — pumping oxygen, supporting growth, and fueling play, learning and development. Establishing healthy habits early helps reduce the risk of future cardiovascular issues and supports overall wellness.

While pediatric heart disease prevention includes identifying rare congenital heart conditions, it also focuses on lifestyle habits that influence long-term heart health, such as nutrition, activity, sleep and emotional well-being.

1. Build a Heart-Healthy Plate

Nutrition plays a foundational role in children’s heart health. The goal isn’t perfection — it’s consistency.

Heart-smart nutrition tips:

• Offer fruits and vegetables at every meal (variety matters more than volume).
• Choose whole grains when possible.
• Include lean proteins like chicken, fish, beans, eggs and nuts (when age appropriate).
• Limit sugary drinks and ultra-processed snacks.
• Model healthy eating — kids learn by watching you.

Remember, picky eating phases are normal. Keep offering nutritious options without pressure.

2. Encourage Daily Movement

Physical activity strengthens the heart, improves circulation and supports healthy blood pressure — even in kids.

Easy ways to keep kids moving:

• Aim for at least 60 minutes of activity daily (it doesn’t need to be all at once).
• Family walks, bike rides or backyard games count.
• Sports, dance, swimming or playground time all support heart health.
• Limit long stretches of sitting, especially screen time.

Movement should feel fun — not like a chore.

3. Prioritize Quality Sleep

Sleep is an often-overlooked part of cardiovascular health. Poor sleep can affect blood pressure, metabolism and energy levels.

Healthy sleep habits include:

• Consistent bedtimes and wake-up times
• Screen-free time at least one hour before bed
• A calming bedtime routine
• A cool, dark, quiet sleep environment

If your child struggles with sleep, your pediatrician can help.

4. Support Emotional & Mental Well-Being

Stress affects the heart — even in children. Helping kids learn to manage emotions and feel supported contributes to overall heart health.

Ways to reduce stress:

• Encourage open conversations about feelings
• Maintain predictable routines
• Allow downtime and unstructured play
• Model healthy coping skills

A calm, supported child is a healthier child.

5. Keep Up With Preventive Care

Regular wellness visits allow pediatricians to monitor growth, blood pressure, heart sounds and overall development. These visits are a key part of pediatric heart disease prevention, helping identify concerns early and guiding families with personalized recommendations.

Heart Health Is a Family Effort

The best part? Heart-healthy habits benefit everyone. When families eat well, move together, sleep consistently and manage stress, kids naturally follow.

This American Heart Month, focus on progress — not perfection. Small steps today can protect your child’s heart for a lifetime.

If you have questions about your child’s heart health, activity levels, nutrition or family history, the team at Forest Lane Pediatrics is here to help.

Schedule a wellness visit or reach out to our team anytime: (972) 284-7770.

For quick answers to common parent questions, be sure to visit the FAQ section on the Forest Lane Pediatrics YouTube page, where our doctors share helpful guidance on a wide range of pediatric topics.