[vc_row][vc_column width=”1/2″][vc_column_text]Keeping your family’s heart healthy and beating strong involves healthy habits like eating healthy, fresh, low fat foods and daily exercise.
Heart Healthy Tips
Increase Fiber Intake
- Serve oatmeal for breakfast and switch over to 100% whole wheat bread
- Add beans to soups or offer as a side dish
- Place sliced fruit and veggies on the table for your child
- Offer fresh fruit smoothies using low-fat yogurt
Decrease Saturated Fat Intake
- Offer low-fat mozzarella or Swiss cheese
- Serve fish and chicken breast more often than red meat
- Stir fry and bake your meals instead of deep frying
- Serve vegetarian meals and skip the meat; your child can get plenty of protein from 1% milk, non-fat yogurt, beans, peanut butter, and tofu.
- Use spray dressings vs. traditional Thousand Island or Blue Cheese salad dressing
Increase Intake of Healthy Fats – Monounsaturated and Polyunsaturated fats
- Cook with olive, safflower, or canola oil (use small amounts as oils are high in calories)
- Offer 2 tablespoons of cashews on top of yogurt; all nuts have healthy fat in them. (nuts can be a choking hazard so avoid offering to young children or children with nut allergies)
- Seeds can be another great source for healthy oils. You can add ground flax seeds into a fruit smoothie or a on top of their favorite cereal or salad.
- Add avocado slices to a salad
Daily Movement – Get Your Heart Rate Up
- Get the dance music on and dance with your child
- Turn off the computer games and play basketball with your child
- Go for a walk with your child
- Sign your child up for swimming or gymnastics at the local recreation department
- Prioritize your day so that movement happens – mark it down on the calendar as a reminder