Living Heart-Healthy: Simple Steps to Manage Dyslipidemia

Did you know that approximately 20% of US children ages 6-19 have dyslipidemia?

Let’s break that down:

• Dys – abnormal
• lipid - fat
• emia - in the blood

Thus, dyslipidemia refers to abnormal levels (high or low) of fats in the blood and can lead to serious heart health issues if not addressed early. Interestingly, research shows that by age 3, children start developing fatty streaks in their arteries and by age 10 nearly all kids have them. These early signs of atherosclerosis, the buildup of substances in blood vessels, are closely related to dyslipidemia, highlighting the importance of early intervention and lifestyle management to promote better heart health from a young age.

Within the context of dyslipidemia, LDL and HDL levels help to gauge the risk of disease. They are like delivery men, transporting fats (cholesterol and triglycerides) to different parts of the body. Think of LDL as a delivery man bringing items to you and HDL as one picking up packages from you.

There are different types of fats, and their effects vary:

• when LDL levels are high, the risk of heart disease increases due to excess cholesterol.
• when HDL is low, the body’s ability to remove cholesterol is diminished.
• when triglyceride levels are elevated, one’s risk of heart disease increases.

Interestingly, only about 20% of cholesterol in blood comes from food you eat; your liver and intestines make the rest! However, increased levels of cholesterol and triglycerides can lead to heart problems. Fats are vital for proper functioning, but the key is being intentional about maintaining healthy levels.

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Tips for Healthy Eating

1. Limit Saturated Fats

Did you know 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. They are calorie dense, but they offer little nutrition. 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 plant-based whole foods and fats like walnuts, avocados, flax seeds (which have additional polyphenols) and olives. Polyphenols help to reduce inflammation in the body. A study by Yokoyama et al. concluded that plant-based whole food diets are naturally lower in fat and reduce LDL cholesterol by 15-30%.

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2. Incorporate Soluble Fiber

A meta-analysis of fiber intake concluded that higher fiber intake reduces the risk of heart complications associated with dyslipidemia. It also helps mitigate related issues like obesity, type II diabetes and digestive problems.

Oatmeal, barley, sweet potatoes and apples are good fiber options to include in your diet and they help lower 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 increase triglycerides and unfortunately, they are commonplace in most 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.

Try to avoid sugary beverages such as sodas, energy drinks, sweetened teas and opt for water instead.

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4. Increase Intake of Fruits and Vegetables

Indulge in a large variety of fruits and vegetables so that you and your child 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 at least 30 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 and higher HDL levels, improving overall heart health​​.

According to the Public Health Agency of Canada, children 5-17 years old should 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 (e.g. soccer team).

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Encouraging Healthy Sleep Hygiene

Poor sleep quality and insufficient sleep can negatively impact our body’s ability to process fats, contributing to dyslipidemia​​. In fact, for adolescents, not sleeping enough has also been linked to depression and higher obesity risks.

Here’s how you can encourage better sleeping 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 60-90 minutes before bedtime. The blue light from screens can suppress melatonin (the sleepy hormone) 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 and your child’s first and likely primary social connections include you. Food draws people and 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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Takeaways

You are now better equipped to curb the impact of dyslipidemia on your child. By adhering to a diet rich in plant-based foods, encouraging physical activity and developing good sleeping practices, you can set your child on a path to improved heart health and overall well-being. Remember, making small consistent changes is the way to a healthier and happier life that your family can enjoy together.

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Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto