Hey there! Holidays are over, which means the beginning of classes and a necessity for every momma to prepare a lunch box for their kid. Most of them bring lunches from home because their mothers want them to eat healthier lunches instead of junk food like pizza or bag of chips offered at the school.
Healthier food habits not only prevent a childhood obesity but also most of the heart diseases. In fact, a weak heart is a serious problem for our younger generation. Most of the time, the reason is the child’s poor physical activity. Nonetheless, such issues can be caused by a child’s bad nutrition habits.
So, what food is good for a child’s heart development? I asked a nutritionist from my local clinic this same question. A little more time for a research in a scientific literature and voila – here is my top 6 simple and healthy snacks for teens and small children good for their heart health.
1. Dried Fruits
The best of dried fruits to improve your heart health are dried apricots. They contain a lot of potassium, which is necessary for the heart’s rhythmic work. Raisins contain potassium too. Prunes have toning properties; they increase efficiency and strengthen the body.
Giving your child a nutritious mix of dried fruits with nuts and honey will not only strengthen his heart but also increase the immunity, protect against harmful environmental influences, such as viruses and bacteria and improve blood condition.
Moreover, having such healthy snacks, you will look great in your sporty swimsuit because of the excellent state of figure and skin.
Seems like a very trivial snack but you cannot imagine how well it is for your kid’s heart. Apples are high in flavonoids – substances necessary for the prevention of coronary heart disease and other cardiovascular diseases. Also, flavonoids reduce the level of “bad” cholesterol in the blood. Apples also contain quercetin that has antioxidant and anti-inflammatory properties and herewith prevents thrombi.
All nutritious elements from leafy vegetables, various salads, spinach, sorrel, napa cabbage are extremely necessary for our body. Those elements are potassium, magnesium, and iron, as well as almost the entire group of vitamin B. Thanks to them, green leafy vegetables strengthen a human’s heart and removes cholesterol from the body.
Due to a high content of vitamin K, lettuce deserves to take the first place among all known leafy vegetables. Vitamin K promotes normal blood coagulation. Lettuce also has a lot of folic acids necessary for the development and normal functioning of the circulatory and immune systems. If your kids don’t like eating this superfood you can make a fresh juice of lettuce and add some berries to add color.
The best nuts to cut your heart disease risk are walnuts, pine nuts, and almonds. It’s no surprise that nuts are rich in Omega-3 fatty acids that are responsible for a work of heart and blood vessels. In addition, nuts contain much potassium and magnesium and vitamins B, C, PP.
One of the most useful products for the heart is avocado. It is rich in polyunsaturated fatty acids that take part in fat metabolism, increase the level of “good” cholesterol and prevent the development of atherosclerosis. Avocado contains potassium, copper, and iron, as well as vitamins B2, B6, E, C, beta-carotene, and lycopene.
But most importantly, the enzymes of avocado accelerate the absorption of vitamins and trace elements necessary for the heart and that increases the effectiveness of other necessary products.
I am writing about snacks for kids but all these food also contains all necessary vitamins for man.
6. Bitter chocolate
Photo credit: Pixabay
You’ve probably heard of how dark chocolate can be useful for a human’s health, although, this chocolate must contain at least 70% of cocoa. The other chocolate, whether it’s milk, white or light dark chocolate is simply a sweet treat. A great amount may even lead to obesity which will negatively affect the heart. Bitter chocolate in its turn strengthens the cardiovascular system, lowers blood pressure and cholesterol in the blood.
Of course, the list can go on. There are also many healthy snacks to buy in the supermarket but the healthy and ready-to-eat food is usually more expensive. You can just find some simple recipes for snacks with these 6 products as their ingredients online – Internet is full of healthy snacks ideas that your children would love for sure. And their preparation won’t take you more than several minutes each day, believe me.
The children’s nutrition habits are super important for their overall health, whether it’s a toddler or a 13-years old teenager. As moms, we should carefully monitor the quality of their meals and snacks that they bring to lunch. Eating a lot of fatty foods and flour products can lead to the formation of fat on the walls of the heart that negatively affects the heart’s activity.
Stay healthy with Irene Kot!