If you have a young child, heart health is probably not at the top of your list to think or even worry about. But the habits kids build early can shape their health for years to come. How children move, eat, sleep and handle stress all play a role in keeping their hearts strong.

Caring for your child’s heart doesn’t mean changing everything or giving up foods and activities they love. At Dayton Children’s Hospital, our heart experts recommend adding small, positive habits into your every day life to help kids have healthy hearts as they grow! 

“Heart health is built little by little,” says Smita Mehta, MD, pediatric cardiologist at Dayton Children’s. “Research shows that adding positive habits, rather than trying to stop negative habits, can help the changes stick over time.” 

Here are five easy, family-friendly add-ins you can start today! 

1. Add small moments of movement in your day 

Kids don’t need long workouts to help their hearts. Short bursts of movement through the day can help boost heart health and energy. Activities like these help kids stay active and build healthy movement habits in a fun, simple way.  

• Jumping jacks between doing homework
• A short family walk after dinner 
• Dancing or stretching between commercial breaks 
• 15 minutes of activity for every 15 minutes of screen time  

2. Add more whole foods and plant-based foods

Instead of taking away your favorite foods, focus on adding healthier ones. These foods support heart health and overall wellness while keeping meals enjoyable.

• Add fruit to breakfast or after-school snacks
• Add vegetables to meals your child already enjoys
• Add beans, nuts, or seeds to lunches or snacks

Families can find even more healthy eating tips here.

3. Add better sleep by turning off screens 

Sleep is important for your child’s heart, mood and energy. One helpful habit is turning off screens an hour before bedtime. Reading, listening to music or gentle stretching are great adds for a screen-free bedtime routine. Have your child pick their favorite screen-free option, so they can relax and get the rest they need. Better sleep can: 

• Reduce sugar cravings 
• Improve focus and behavior 
• Support healthy growth

Discover more practical tips for helping kids get better sleep here.

4. Add calm with mindfulness and relaxation 

Kids and teens feel stressed, too. Learning simple ways to slow down can help their hearts and emotions. These small moments can help kids feel calmer, more focused, and more connected. Dr. Mehta suggests: 

• A few minutes of calm breathing or stretching twice a day
• Adding three positive thoughts for every negative thought 
• Adding mindfulness activities that you can practice together and do in moments of stress

5. Ask important questions at medical visits

Heart health also means helping kids make safe choices as they grow. One simple step is to ask your child’s doctor questions like, “Can we talk about how to avoid tobacco, alcohol or vaping?” These conversations give kids clear, honest information and support healthy choices now and later. 

Supporting heart health doesn’t have to feel overwhelming. With small, steady add-ins and guidance from pediatric experts, families can build healthy habits that last.  If you have questions about your child’s heart health or notice symptoms that concern you, our pediatric cardiology team is here to help.