5 Tips for Heart Healthy Families

By: Mollie Shauger | Tuesday, February 4, 2020 | Child Care and Family

A mother and daughter being playful in the kitchen. Mom puts tomatoes in front of her daughter's eyes. Credit :iStock

A healthy lifestyle is essential for keeping our hearts beating, and in turn, keeping our bodies functioning as they should. Making health-conscious choices can help to prevent health conditions and diseases like high blood pressure, heart disease, and stroke.

In honor of February being American Heart Month, the Metropolitan YMCA of the Oranges, which includes Fairview Lake YMCA Camps, offers these tips to help families be heart healthy.

1. Get Physical

Being physically active every day is fun and can improve the function of your heart. Plan and schedule opportunities for active play; for example, include a brisk 10-minute trip around the block after meals or a 10-minute walking break during the day. If your family enjoys active video games, select versions that require moving the body’s large muscle groups while playing.

2. Take a Snooze

Lack of sleep can be associated with elevated cholesterol and blood pressure. Adults need at least seven, but no more than nine hours of sleep at night to aid with the prevention of heart disease. Children need 10-12 hours of sleep per night. Develop bedtime routines for the whole family to assist with falling asleep faster and staying asleep.

3. Shape Up Those Recipes 

Makeover your family’s favorite recipes by reducing the amount of salt and saturated fat and substituting a lower fat food without sacrificing tastes. For example, use low-fat yogurt instead of sour cream and skip the seasoning packet and use pepper and olive oil instead. Read food labels to learn more about what is in the package, select foods that have less than 1,000 mg of sodium per serving.

4. Feeling the Pressure 

Revised blood pressure guidelines from the American Heart Association mean that nearly half of all Americans (46 percent) have high blood pressure. Lowering or maintaining normal blood pressure can greatly reduce your risk for heart disease and stroke. Start self-monitoring your blood pressure and know the numbers. Discuss the results with your doctor if needed.

5. Play Together

Spending time together as a family is a great way to reduce stress, which is important to heart health. Make homemade valentines for your children’s classmates or build a snow fort together in the yard or the park.

For more information on how your family can live a healthy, active life, visit metroymcas.org.


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