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Diet For Healthy Heart

in Cardiology, Diet For Healthy Heart, Heart Defects, Nutritions and exercises for kids

The Impact of Nutrition and Exercise on Children’s Heart Health

by
February 27, 2025
28

Making sure the kids develop good heart health from the beginning has never been more important, in today’s fast-paced world. With the rise of childhood obesity and lifestyle-induced health issues it is imperative for parents to implement a heart-friendly lifestyle for their children. Two of the most vital aspects of heart health, nutrition and exercise, are instrumental for overall well-being and preventing future complications.

Why Kids Heart Health is So Important

Children are energetic and resilient but an unhealthy lifestyle can pave the way for heart ailments in the future. Research indicates that having blood pressure, high cholesterol and obesity as a child can greatly raise the risk of adult cardiovascular diseases. Seeking the right heart disease treatment in Gurgaon at an early stage can help in preventing long-term complications.

Nutrition for a Healthy Heart

A nutrient-dense and well-balanced diet is the key to maintaining heart health. Begin focusing on adding heart-healthy foods to your child’s diet and eliminating harmful eating habits.

The Best Foods for Heart Health

• Foods high in fibre: Foods like whole grains, fruits, vegetables, and legumes that decrease cholesterol and aid in keeping a healthy body weight.
• Healthy fats: Nuts, seeds, avocado and olive oil contain good fats that help support cardiovascular function.
• Lean proteins: Foods lower in fat content, like eggs, fish, poultry, and plant-based proteins, support building muscle without excessive unhealthy fats.
• Omega-3 fatty acids: These healthy fats reduce inflammation and promote heart health; you can find them in fatty fish like salmon and in flaxseeds.
• Hydration: Drinking water (not sugary beverages) helps keep children hydrated.

Foods to Avoid

• Highly processed foods: Like chips, packaged snacks and instant noodles, these contain high levels of sodium and unhealthy fats.
• Sugary beverages and sweets: Excess sugar can add to weight gain and an increased risk of diabetes and heart disease.
• Saturated and trans fats: Found in fast food and fried foods and processed meats, they can increase cholesterol.

Exercise and Cardiovascular Health

Exercise helps improve circulation and maintain a healthy weight. Encouraging kids to be active early in life lays the foundation for heart-healthy habits for years to come.

Activities by Age Recommended & No. of Ages

• Preschoolers (age 3 to 5): At least three hours of diverse movement a day, including running, jumping and climbing.
• School-age children (6-12 years): A minimum of 60 minutes of moderate-to-vigorous physical activity daily — cycling, swimming or playing team or individual sports.
• Adolescents (13-18 years): Routine sport, strength training, and aerobic exercises to enhance endurance and keep fit.

Physical Activity Play: Fun Ideas to Encourage Movement

• Activities as a family: Go for evening walks, hike or cycling together.
• Reduce screen time: Turn off the TV and put away mobile devices to promote play outside.
• Sign them up for sports: Football, basketball, and swimming can keep kids busy and active.
• Yoga and stretching: Yoga asanas can enhance flexibility and general fitness.

Best Heart-Healthy Habits at Home

Set a Good Example

Children tend to adopt the habits of their parents. When parents are active and eat well, their children usually will, too.

Involve Them in Planning Heart-Healthy Meals

Let children help with grocery shopping and meal preparation. Teaching them about good nutrition will help build habits.

Schedule Regular Check-ups

Children should have heart rate, BP, and oxygen saturation levels checked at every regular pediatrician visit. A comprehensive heart check may be advised by a pediatrician in case of any abnormality or in view of a family history of cardiac problems. Visiting heart clinic and hospitals in Gurgaon for expert consultation ensures proper diagnosis and preventive care.

Promote Mindfulness and Stress Management

Too much stress is dangerous for the heart. Promote relaxation techniques within a business, including deep breathing, meditation, and nature to promote mental and emotional wellness.

When to See a Pediatric Cardiologist

Most kids have good heart health, but some may show symptoms that need medical attention. Parents should visit a specialist doctor if they see the following symptoms in their child:

• Easily tired
• Shortness of breath
• Persistent chest pain
• Fatigue and dizziness
• High blood pressure readings
• Rapid or irregular heartbeat

NANHE DIL- Child Heart Centre offers specialized care for children’s heart, by experts who guide about heart health for kids and navigating their heart health. In case of your child already having a heart condition, it is a must to see a Pediatric Cardiologist for the best care and proper treatment. Consulting the best heart clinic and hospitals in Gurgaon ensures the right treatment and management of heart conditions.

Conclusion Children need to have a balance of good nutrition and regular exercise as this is essential to keeping their hearts healthy. That means parents must be proactive in providing healthy meals, making time for physical activities, and arranging regular check-ups with trusted medical personnel. If needed, seeking heart disease treatment in Gurgaon can help in preventing serious heart conditions in the future.

in Diet For Healthy Heart, Nutritional Deficiencies

Top 4 Nutritional Deficiencies in Indian Children and Their Solutions to Know in 2024

by
October 9, 2024
197

Parents always want  the best for their children which includes good health throughout their lives. In today’s world, children often pick up on eating habits which can create nutritional deficiencies. These habits  differ from one another based on region, lifestyle, race, socioeconomic factors, etc and can also lead to them developing as unhealthy adults. There are some nutritional deficiencies in children which many go unnoticed and they are quite common in children and have become a growing concern for parents/ caregivers. These deficiencies can cause harmful effects on a child’s overall healthy development, importantly on their young hearts. In this blog, we will learn about some common causes of nutritional deficiencies that are unknowingly shared by many children and help parents/ caregivers understand why it matters so much for the child, its harsh impact on the kid’s heart health and some useful solutions to eliminate such deficiencies to occur.

Top 4 Nutritional Deficiencies that are Common in Indian Children:

1. Iron Deficiency (Anemia) and Heart Health

Why Iron Matters:

Iron is an essential element of growing kids’ diet which helps produce a sufficient amount of hemoglobin in the body. Hemoglobin assists in supplying oxygen to all body parts, including the involuntary muscles of the heart and also gives a red colour to the blood. Children who do not consume adequate iron in their diet can suffer from anemia, which reduces the oxygen supply throughout the body and depreciates overall health over time.

Impact on Heart Health:

Children who are challenged by anemia will have a heart that has to work harder than normal to pump a sufficient amount of oxygen-rich blood to the body. With time, this extra pressure on the heart will impact heart health, adversely and can potentially make kids vulnerable to developing cardiovascular diseases such as heart failure or an enlarged heart.

Common Causes of Iron Deficiency in the Indian Diet:

Iron deficiency is becoming common among Indian children because there is limited consumption of iron-rich foods like leafy greens, meat, and fortified cereals which promote heart health. Instead, diets which are followed today by many children are heavy in grains like rice or wheat, which don’t provide enough iron to the body.

Solution:

The solution for this is easy, which is to include more iron-rich foods in your child’s diet regularly, such as spinach, legumes, eggs (if non-vegetarian), and jaggery. When parents pair these with Vitamin C-rich foods like amla or citrus fruits it can further help improve iron absorption in the body.

2. Vitamin D Deficiency and Heart Health

Why Vitamin D Matters:

Vitamin D helps in calcium absorption for growing kids, which is essential for their bones and heart muscles to function correctly, effectively and efficiently. Vitamin D deficiency is extremely common in Indian children because of their lack of ample exposure to sunlight, poor dietary consumption, and actively living indoors rather than spending time outdoors in the sunshine.

Impact on Heart Health:

Vitamin D deficiency is directly linked to the development of many heart diseases such as hypertension and in severe cases heart failure. In children, insufficient Vitamin D can lead to an imbalance in calcium metabolism which can thus impact the involuntary muscles around the heart negatively. Some studies have concluded that low Vitamin D is the prime reason for higher blood pressure, hence, increasing the long-term risk of developing a heart disease.

Common Causes of Vitamin D Deficiency in the Indian Diet:

Many Indian diets cannot provide sufficient Vitamin D because of limited consumption of food sources like fatty fish, egg yolks, and fortified foods. In addition to that, some cultural practices can also limit a child’s exposure to sunlight creating Vitamin D deficiency.

Solution:

All parents/caregivers should always encourage as well as motivate their kids to actively participate in outdoor activities for at least 30 minutes a day, 4-6 days a week, to help the kids’ skin absorb a healthy amount of Vitamin D. Parents can introduce Vitamin D-fortified foods to kids like milk, or consult a qualified doctor about Vitamin D supplements for your child if Vitamin D levels are low in the kid. Routine use of vitamin D supplements during the first year of life is now a standard practice followed by Paediatricians.

3. Vitamin B12 Deficiency and Heart Health

Why Vitamin B12 Matters:        

Vitamin B12 helps the kids’ bodies to remain optimally healthy and is also responsible for producing life-giving red blood cells as well as regulating healthily coordinated nerve function plus improved coordination of the entire body. It is required in the kids’ body because it reduces homocysteine levels i.e. a compound that is closely connected to development of heart disease when it begins to build in the blood.

Impact on Heart Health:

Children who do not have sufficient Vitamin B12 in their bodies will always have higher homocysteine levels than kids who have an adequate amount of Vitamin B12. Insufficient Vitamin B12 will begin to cause damage to the blood vessels and significantly increase the risk of developing cardiovascular disease with time. This deficiency should be identified at an early stage by some common symptoms like fatigue or shortness of breath in kids and can be correctly treated by an expert and experienced medical professional or family doctor.

Common Causes of Vitamin B12 Deficiency in Indian Diet:

Vitamin B12 is present in several animal or non-vegan products like eggs, fish, and dairy and in India, the majority of the population are vegetarians which is why some Indian children are not able to receive enough Vitamin B12 through their diet and will need medical intervention to manage healthy Vitamin B12 levels in the body.

Solution:

The Vitamin B12 deficiency in kids can be dealt with if parents/caregivers start including eggs, milk, and fortified cereals in their child’s diet regularly. if there are noticeable signs of Vitamin B12, please visit a doctor to help your kid become healthy again with optimal Vitamin B12 levels in their body.

6. Folate (Vitamin B9) Deficiency and Cardiovascular Development

Why Folate Matters:

Folate, or Vitamin B9, is a life-giving element in the body which plays a critical role in DNA synthesis, cell division, and proper red blood cell formation throughout the body. It also helps in healthily regulating homocysteine levels, which is necessary to provide the best protection to the priceless heart.

Impact on Heart Health:

A lack of folate or Vitamin B9 can lead to higher homocysteine levels and has similar effects much like Vitamin B12 deficiency. High homocysteine levels are directly linked to an increased risk of cardiovascular diseases, even in children which is why avoiding this deficiency is imperative for parents.

Common Causes of Folate or Vitamin B9 Deficiency in the Indian Diet:

Many Indian dishes include legumes and greens, which are an excellent choice of food and an exceptional source of folate. Children can still suffer from this deficiency, especially if their normal diet has these foods absent in their life or their diet primarily consists of processed, nutrient-poor snacks.

Solution:

The solution for this deficiency is to introduce and include folate-rich foods like lentils, spinach, chickpeas, and fortified cereals in your child’s daily meals. These will not only help in providing essential nutrients but also support healthy heart development for the kid.

Conclusion: Prioritizing Heart Health from Childhood In summary nutritional deficiencies in Indian children are rising to an unexpected figure. Everyone must know that it is not just about short-term growth or development of the body during childhood, but nutrition will lay the foundation for long-term health, especially for the heart which has to beat every second with no breaks. These common deficiencies can be cured by parents by implementing the solution while informing the reason for a better diet choice to kids when they will usually pick up parents’/caregivers’ habits. Remember only by consuming balanced meals, encouraging physical activity, optimally meeting the body’s nutrition needs and punctual as well as regular health check-ups are the best ways to support a heart-healthy lifestyle from childhood for your kid to live healthier and longer.

in Cardiology, Congenital Heart Disease, Diet For Healthy Heart

Everything Parents Should Know About Childhood Obesity and Heart Health

by
September 24, 2024
192

Every parent wants their kid to grow up as a healthy adult and will do everything in their power to provide only the best for their child without any compromise on their precious health. Childhood obesity is on the rise globally which often begins with an adorable bulge in the belly and results in developing several health complications including the high risk of developing cardiovascular diseases. It has become a rising concern in India and the world over the last decade because of untimely and unhealthy diets consumed by children all around the world. Unhealthy dietary habits are resulting in reduced physical activity and many more obese children are now vulnerable to developing heart diseases as young adults. In this blog, we will understand the crucial connection between childhood obesity and heart health and learn about some useful steps to be implemented in daily routine to safeguard children’s health and help them grow up happily healthy and physically strong to become the best version of themselves as adults.

Do you Know What Childhood Obesity is?

When a child eats an unhealthy diet, a large amount of fat is accumulated in the kid’s body. This excessive weight which is carried by the child is an inseparable part of their bodies which creates obesity in kids. This is Childhood Obesity which can be the root cause of developing several diseases including heart diseases. It can further lead to developing several health complications like many childhood obesity cases if neglected or untreated. In India, there is a tsunami of fast food, packaged snacks, and sedentary lifestyles, which are influencing almost all children leaving them more susceptible to succumb to its effects. To countless parents, it might not appear like a major issue during the initial years of childhood, but obesity can have adverse effects on a child’s heart health and overall health which will obstruct them from becoming healthy adults with a long lifespan in future.

Almost every Indian home today has a deep affection and intangible connection for consuming and sharing sweets like laddoos, gulab jamun, jalebi and countless more unhealthy eating options. These foods do not pose significant health concerns if they are consumed occasionally, but regular consumption of them along with some other high-fat snacks like samosas or deep-fried pakoras will amount to more unhealthy calories which will increase the obesity levels and hamper overall health. When these unhealthy eating habits are combined with an inactive or sedentary lifestyle and children tend to spend more time watching TV or playing video games, than engaging in physical activities the risk of obesity will significantly rise hand in hand.

The Secret & Crucial Link Between Childhood Obesity and Heart Health

1. High Blood Pressure (Hypertension)

All obese children will carry excess weight, and this exerts excessive pressure on the body to stay active, which then creates the need for more oxygen supply, making the heart work harder and become less efficient with time. This continuous strain on the body will result in high blood pressure in children and, if it is left untreated, high blood pressure will cause the heart to function ineffectively and significantly increase the risk of developing heart disease in the future.

2. High Cholesterol Levels

Childhood obesity creates higher levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL) in the body, and LDL cholesterol will then begin to build up in the arteries, blocking and obstructing the healthy blood circulation in the body, this results in developing a medical condition called atherosclerosis, which increases the risk of having harmful heart attacks and strokes in young adults.

3. Risk of Type 2 Diabetes

Obesity is the leading cause and backbone of developing type 2 diabetes, which will also increase the risk of developing heart disease in future. In the world, all children who are obese are more likely to develop insulin resistance in their bodies for many reasons including obesity. Insulin helps the body to healthily manage blood sugar levels, and when it cannot be managed correctly, it will lead to some health complications like permanent nerve damage or severe heart problems.

4. Increased Risk of Adult Obesity and Heart Disease

Children who are obese or overweight are more likely to remain obese as adults, which will then significantly increase the risks of developing cardiovascular disease later in life. The longer obesity exists, the greater the chances of suffering from poor health or heart attacks and strokes.

Some Healthy Steps to Prevent Childhood Obesity and Promote More Heartbeats

1. Healthy Eating Habits

Start encouraging your child or children to regularly consume a balanced diet filled with fruits, vegetables, whole grains, and lean proteins and along with it, make it clear to them that it is essential for maintaining a healthy weight and happy heart. Also, explaining why it’s essential can minimize the usual consumption of deep-fried snacks, sugary sweets, and processed foods can help your children make the best diet choices for a longer lifespan.

2. Promote Physical Activity

It is a great choice to implement a regular and punctual exercise routine to help children maintain a healthy weight and strengthen their bodies as well as hearts each day. Always motivate your kids to actively participate in physical activities such as sports, cycling, yoga etc. which interests them to help them live and remain healthy for a long time. It is important to reduce screen time on mobile phones or TV and let the kids explore the world freely physically not digitally.

3. Lead by Example

Children tend to always follow and imitate the habits of their parents or anyone they truly love to become like them when they grow up as wonderful adults. Practising healthy eating, staying active, and managing your own body weight as a parent/caregiver will set a positive example in your child’s subconscious mind. Try to maintain and define family mealtimes and also introduce healthy eating habits to kids for their optimal health.

Conclusion: Little Hearts will Get Big, Do Not Let Them Grow Up with a Weak Heart

In summary, the important connection between childhood obesity and heart health is often overlooked by many but it is crucial to know in 2024, because of the increasing cases of heart diseases, heart attacks and diabetes in young adults. Parents or caregivers who wish to tackle childhood obesity need to know that it is not just about keeping your child’s body weight in healthy embankments, it is also about securing a healthy future for them with a healthy heart, mind and soul hand in hand. By adopting some of the healthy habits mentioned above in this blog, like a balanced diet, promoting physical activity, setting a positive example, and more all parents/caregivers can help all children become adults with a healthy heart which will in turn keep the body healthy. Remember all children deserve a strong heart and you as a perfect parent or concerned caregiver can gift them the perfect heart health by taking necessary care of their diet and daily routine.

in Cardiology, Diet For Healthy Heart, Heart Defects

The Best Diet Options for Kids to Develop a Healthy Heart as Adults

by
September 12, 2024
185

All parents and caregivers are aware of the fact that one of the most impactful and the best ways to ensure their loving child’s long-term health is by a perfectly healthy diet. It is important to know that what children consume in the early years of childhood not only influences their immediate well-being but also scales up the foundation for their heart health as adults. Interestingly, did you know that the human skeleton is completely replaced with a new one in place in the body approximately every ten years? This cellular regeneration process is responsible for providing our bodies with everything they need, especially superfast growing children with the right amount of nutrients to support lifelong overall and heart health. Dr. Manvinder Singh Sachdev is an experienced Pediatric cardiologist who is available at Fortis Memorial Research Institute, Gurgaon to make the lives of kids with heart defects better than before. In this blog, we will know about the best diet options for growing kids to develop healthy hearts as adults when they grow up.

The Developing Building Blocks of a Healthy Heart

Knowing the Process of Cellular Renewal

There are approximately 37.2 trillion cells in the body and every cell in our body is continuously being replaced with new ones and the food we consume provides the essential elements to support this process of renewal. More than 2 million cells die every second and 2 million more are produced every second to maintain a healthy balance of life. The quality of the food we consume directly affects the quality of our cells. For growing children, whose bodies are constantly growing and developing rapidly, this connection between food and health is even more critical than in adults. It is important to know that by providing kids with nutrient-rich foods, their bodies will also develop healthily and their heart muscles will also remain strong.

Key Nutrients for Heart Health

1. Omega-3 Fatty Acids

Some of the best sources of Omega-3 Fatty Acids are Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. Some major benefits of Omega-3 fatty acids are it is crucial for heart health, they help reduce inflammation, lower blood pressure, and decrease the risk of developing heart disease in the future. Including Omega-3 Fatty Acids in a child’s diet will support the development of a healthy cardiovascular system as they grow.

2. Fiber

Whole grains, fruits (apples, berries, oranges), vegetables (broccoli, carrots), and legumes (beans, lentils) are the best sources of fiber. The major benefits are, that it helps regulate blood sugar levels and lowers cholesterol, both of which are extremely important for heart health. In addition to that, fiber also aids in healthy and proper digestion which helps to maintain a healthy weight.

3. Antioxidants

Some best sources of Antioxidants are fruits (blueberries, strawberries, oranges), vegetables (spinach, kale, tomatoes), and nuts (almonds, pecans). The benefits of Antioxidants include, they protect the body’s cells from many kinds of damage. This protection also helps in offering better immunity to the cardiovascular system, thus, reducing the risk of heart disease.

4. Vitamins and Minerals

Some Key Vitamins and Minerals are Vitamin D, Vitamin E, magnesium, potassium and calcium.

The best source for vitamins and minerals is many including dairy products, leafy greens, nuts and seeds, bananas, avocados, and fortified foods. The benefits of consuming these vitamins and minerals include the vital role they play in maintaining optimal heart health. For example, potassium helps to regulate healthy blood pressure, and magnesium is very essential for competent muscle function, including the heart’s involuntary muscles.

Some Fun and Engaging Ways to Promote Healthy Eating in Kids:

1. Involve Kids in Meal Preparations

It is good to let kids lend a helping hand with the nutritious meal preparation. This can be a fun and practical way to teach them about different foods, their types and uses and the importance of nutrition present in them.

Example Activity: You can organize a “build your own salad snacks time” where kids can choose their toppings from a variety of healthy options of fruits and vegetables.

2. Health Education Through Fun Facts

It is necessary to share some interesting facts about the food to be consumed so that kids can learn about nutrition in a more engaging manner. For example, you can explain to kids how the body regenerates its cells with the food we eat and why the right foods are important for development.

3. Make Healthy Food Attractive for Kids

It is important to present healthy foods in an attractive and fun way for kids to eat enthusiastically. Parents can use colorful fruits and vegetables to create visually appealing plates that are packed with necessary nutrition.

Conclusion: Eat Right From the Start and Develop a Healthy Heart

In summary, the food consumed by children today will shape their future health as adults. Hence it is important to provide a nutritious diet which is rich in omega-3 fatty acids, fiber, antioxidants, and essential vitamins and minerals to develop a healthy heart and maintain overall well-being. It is also necessary for parents to encourage balanced meals, limit processed foods, ensure proper hydration, make healthy snacks available, and teach about portion control to develop heart-healthy habits from a young age. If the kid suffers from any heart problem soon after birth or during childhood it is advised to consult a doctor who is an expert in Pediatric Cardiology. Dr. Manvinder Singh Sachdev is the Director and Head of the Department of Pediatric Cardiology at Fortis Memorial Research Institute, Gurgaon he has solved many kids’ complicated heart problems and is one of the best doctors for kids’ heart medical consultations. Remember only by engaging children in practical meal preparation and educating them with fun facts can make the healthy eating habits being developed effectively, these habits will then pave the way for their future health and heart health as well.

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