Instilling
Healthy Habits
in your children
By PUJA PATEL, MD and IRENE WONG, DO
Family physicians with Atlantic Medical Group,
Primary Care at Totowa and On-Staff at Chilton Medical Center
B
eing healthy is a way of living and not simply
something that is prompted when you have been
diagnosed with a chronic disease. Living a healthy
lifestyle starts in childhood. We learn a lot of our eating
and exercise habits from our parents. So, as parents,
we need to set good examples for our children.
Below are some helpful tips to help keep a healthy
heart healthy.
EAT A HEART HEALTHY DIET
Elevated cholesterol is a risk for developing heart
disease. You can help your children make healthier food
choices simply by knowing how to read a nutrition label.
◆ Know your cholesterols.
◆ Substitute unsaturated fats for saturated fats.
◆ Limit processed foods.
◆ Add fiber-rich foods.
◆ Provide healthy snack options.
A basic heart healthy diet includes lean meats, fruits,
vegetables, low-fat dairy, and whole grains.
ENCOURAGE PHYSICAL ACTIVITY
◆ Regular physical activity helps strengthen our hearts
and allows our hearts to pump blood more efficiently,
which can help lower blood pressure.
◆ Children should get 30-60 minutes of physical activity
per day.
◆ Plan activities your children enjoy into their daily
routine.
◆ Get active as a family.
LIMIT SCREEN TIME
◆ Excessive screen time can lead to a sedentary lifestyle,
which increases the risk for obesity and cardiovascular
disease in children.
◆ Limit screen time to less than two hours per day. This
includes TV, computers, phones, and video games.
SCHEDULE AN ANNUAL EXAM
AND SPORT PHYSICAL
◆ It is important that children get their annual
physical. During their annual visit, their doctor
will check their height, weight, BMI and blood
pressure, all of which are important for your
child’s heart health.
◆ If your child is an athlete, it is important to see a
doctor prior to starting any sports. The American
Heart Association recommends that all children
and teens be screened for any potential cardiac
risk factors.
IMPROVE SLEEP HYGIENE
◆ Good sleep habits play a key part in a healthy life-
style. Research shows that improved sleep is linked
to healthier weight.
◆ Keep regular sleep schedules, even on weekends.
Distractions such as screen time should be limited
or one hour prior to bedtime. Avoid eating three
hours prior to bedtime.
The American Heart Association says a heart-
healthy diet from an early age lowers cholesterol
and, if followed through adolescence and beyond,
should reduce the risk of coronary artery disease in
adulthood. Being healthy is a lifetime goal. There are
many ways to maintain health, and changes should be
incremental and cumulative. It is never too early to
instill healthy habits in your children, and these tips
are a few ways to get you and your family started.
For more information on Chilton Medical Center, please visit www.atlantichealth.org/chilton.
SUPPLEMENT TO WAYNE MAGAZINE
Puja Patel, MD
Irene Wong, DO