1. Keep moving – Exercise as a family; ride bikes, take a walk, go swimming or play games outside.
2. Be positive – Make heart health fun by incorporating games into your family activities or walk to a park for a healthy picnic dinner. Celebrate successes to promote a positive sense of self-esteem.
3. Limit screen time – Excessive screen time leads to a sedentary lifestyle and constant snacking, which increases the risk for obesity and cardiovascular disease. Limit TV, computer and phone time to two hours each day.
4. Schedule checkups before sports season – If your child is an athlete, have him visit the pediatrician for a physical evaluation to rule out the risk of sudden cardiac death. While this is rare in otherwise apparently healthy teens, it must be addressed to identify those who are at risk.
5. Go to the grocery store together – Learn more about reading nutrition labels and make it fun for your child. Staples in your kitchen should be 100 percent whole wheat or grains, low-fat dairy products, poultry, fish and nuts.
6. Keep healthy options on hand – When your child gets home from school, give him healthy snack options such as whole grain crackers and string cheese, hummus dip and vegetables, Greek yogurt with apple slices, nuts and dried fruit.
7. Make dinner a family affair – Involve your child in cooking and planning meals.
8. Check salt intake – Avoid processed foods and keep salt shakers off the table. Take a closer look at how much sodium young people are taking in.
9. Stay involved – Be an advocate for your child and others. Insist on good food choices at school. Make sure your child’s healthcare providers are monitoring cardiovascular indicators like BMI, blood pressure and cholesterol. Contact public officials on matters of the heart. Make your voice heard.
10. Be realistic – Set realistic goals and limits. Small steps and gradual changes can make a big difference in your child’s health over time, so start small and build up.