Living Heart-Healthy: Simple Steps to Manage Dyslipidemia

Did you know that approximately 20% of Canadian children aged 6-19 years have dyslipidemia? 

Dyslipidemia, characterized by abnormal levels of fats in the blood, can lead to serious heart health issues if not addressed early. Interestingly, research shows that by age 3, children start to develop fatty streaks in their arteries, and by age 10, nearly all kids have these fatty streaks. These early signs of atherosclerosis are closely related to dyslipidemia, highlighting the importance of early intervention and lifestyle management to promote better heart health from a young age.

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What is Dyslipidemia?

Dyslipidemia is a condition where there are abnormal levels of lipids (fats) in the blood. This can include:

• High LDL (Bad Cholesterol): Increases the risk of heart disease.
• Low HDL (Good Cholesterol): Reduces the ability to remove bad cholesterol.
• High Triglycerides: Another type of fat that, when elevated, can increase the risk of heart disease.

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Understanding Cholesterol and Heart Health

Cholesterol is a type of fat in your blood and some cholesterol is necessary for good health. Interestingly, only about 20% of the cholesterol in your bloodstream comes from the food you eat; your liver and intestines make the rest!

However, increased levels of cholesterol can lead to heart problems. There are two main types of cholesterol:

• LDL (Bad Cholesterol): High levels can lead to heart disease.
• HDL (Good Cholesterol): Helps remove bad cholesterol from your bloodstream.

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Tips for Healthful Eating

1. Limit Saturated Fats

Did you know that a diet high in saturated fats can increase LDL levels significantly? 

Try to reduce your intake of foods high in saturated fats like fatty meats, butter, and fried foods. These products are calorie dense, meaning they provide a lot of calories relative to their portion size, but they are not nutrient dense. For example, oil is very high in calories but low in nutritional value. 1 tablespoon of olive oil is 100% fat, 120 calories, and contains 0 grams of fiber. In comparison, 20 olives are 20% fat, 120 calories, and contain 3.2 grams of fiber, proving to be more healthful. 

Instead, try to choose whole food plant based foods and plant-based fats like walnuts, avocados, flax seeds that have additional polyphenols, and olives. A study by Yokoyama et al. actually concluded that whole food plant-based diets are naturally lower in fat and reduce LDL cholesterol by 15-30%. Isn’t that impressive? 

• Polyphenols are compounds naturally found in plant foods (such as fruits and vegetables) that act as antioxidants and reduce inflammation in the body.

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2. Incorporate Soluble Fiber

A meta-analysis of fiber intake concluded that higher fiber intake reduces the risk of cardiovascular complications associated with dyslipidemia. Increased fiber intake also helps mitigate related issues such as obesity, type 2 diabetes, and digestive problems.

Try to include more fiber in your meals, as foods like oatmeal, barley, sweet potatoes,and apples help lower bad cholesterol (LDL). 

• Check out our 4 tips for improving your child’s fiber intake blog post for more information! 

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3. Try to Avoid for Sugary Drinks

Sugary drinks are infamous for increasing triglycerides and are omnipresent in children's diets. A 2011 to 2014 study by Rosinger et al. concluded that 63% of children consume sugary beverages regularly, contributing to elevated triglyceride levels, which can be harmful in high levels.

Try to avoid sugary beverages such as soda, energy drinks, and sweetened teas. 

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4. Increase Intake of Fruits and Vegetables

Try to aim for a variety of colours in the fruits and vegetables you and your child eat to get a range of nutrients. 

Fresh, frozen, and dried fruits (without added sugar) and vegetables are all good options.

Research from the 2019 American Gut Microbiome Study showed that people who ate 30 or more different types of plants each week had a more diverse gut microbiome than those who ate fewer than 10 types. Although this study pertains to adults, understanding its implications for children is equally important, as a diverse microbiome is linked to improved nutrient absorption and a lower risk of chronic diseases, including cardiovascular issues related to dyslipidemia!

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Staying Active

Physical activity is crucial for maintaining a healthy heart. In fact, regular physical activity has been linked to lower triglyceride levels and higher HDL levels, improving overall heart health​​.

According to the Canadian Cardiovascular Society (CCS), children 5-17 should try to aim for at least 60 minutes of moderate-to-vigorous intensity physical activity per day to reduce the risk of chronic diseases, including cardiovascular illnesses. 

• This can include biking, swimming, or being enrolled in structured sports (ex. Soccer team). 

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Encouraging Healthy Sleep Hygiene

Poor sleep quality and insufficient sleep can negatively impact lipid metabolism, contributing to dyslipidemia​​. In fact, for adolescents, not sleeping enough has been linked to depression and higher obesity risks. 

Here’s how you can encourage better sleep habits for your child:

1. Establish Consistent Sleep Routines

• Set regular bedtimes and wake times. Consistency helps regulate your child's body clock, making it easier for them to fall asleep and wake up naturally

• Create relaxing bedtime rituals. Activities like reading a book or taking a warm bath can signal to your child that it’s time to wind down.

2. Optimize the Sleep Environment

• Keep the bedroom cool, dark, and quiet. Ensure the sleep environment is conducive to rest. Use blackout curtains and white noise machines if necessary.

3. Limit Exposure to Screens

• Enforce a 'no screens' rule 90-60 minutes before bedtime. The blue light from screens can suppress melatonin production, making it harder to fall asleep. 

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Building Positive Social Connections

Social interactions play a significant role in mental and physical health.

Family Meals

Eating together strengthens family bonds and encourages healthy eating habits. Research also shows that the amount of time kids spend together during family meals is strongly correlated with less obesity!

Check out our family meals blog post to learn more about the additional benefits of family meals!

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Takeaway

By reducing sugary beverages and encouraging a diverse diet rich in plant-based foods, you can set your child on a path to improved heart health and overall well-being. By making small, consistent changes, you can set your family on the path to a healthier and happier life. Remember, healthy habits start at home, and your family can enjoy the benefits together!