Heart Health Starts Early: Supporting Strong Hearts in Growing Kids

By Megan Wallace, RD | Pediatric & Family Nutrition

Read more about Megan Wallace on our Daily Nutrition page.

When we think about heart health, we often picture adults: cholesterol numbers, blood pressure checks, or exercise routines. But heart health actually begins much earlier than that. The foods children eat in their early years help shape lifelong habits, taste preferences, and overall health, including the health of their hearts.

At Kepler, our menus are designed to nourish growing bodies while also supporting long-term wellness. This Heart Health Month, we’re highlighting some key nutrients, especially omega-3 fats, and simple ways families can support heart-healthy eating at home.

Why Heart Health Matters for Kids

Children’s hearts are growing right alongside the rest of their bodies. Establishing balanced eating patterns early can help:

Support healthy growth and brain development (1)
Build positive relationships with nutritious foods (2)
Promote stable energy and mood (3)
Reduce long-term risk of heart disease later in life (4)

Spotlight Nutrient: Omega-3 Fats

Omega-3 fatty acids are especially important for young children. These healthy fats help support:

Heart and blood vessel health
Brain and vision development
Reduced inflammation in the body
Overall growth and development5

Kid-Friendly Omega-3 Foods:

Salmon, trout, sardines (soft textures work well for little eaters)
Chia seeds and ground flaxseed (easy to mix into yogurt or oatmeal)
Walnuts or walnut butter (if age-appropriate and allergy-safe)
Omega-3 enriched eggs

At Kepler, we intentionally incorporate these foods into our menus in approachable ways so children can explore flavours gradually.

Other Heart-Health Nutrients to Watch For

Fibre: Fibre helps support healthy digestion, blood sugar stability, and heart health (6).

Family tips:

Include whole grains regularly
Offer fruits and vegetables in a variety of textures
Try beans, lentils, and chickpeas in familiar dishes

Healthy Fats: Healthy fats help with nutrient absorption, satiety, and heart function (7).

Simple options:

Avocado slices or guacamole
Nut and seed butters
Olive oil in cooking
Fatty fish meals weekly when possible

Antioxidants: Colourful fruits and vegetables contain compounds that support overall cardiovascular health (8).

Encourage a “rainbow plate” approach — not pressure, just exposure.

What This Looks Like at Kepler

Our nutrition approach focuses on:

✔ Balanced meals with healthy fats, fibre, and whole foods
✔ Exposure to diverse flavours and textures
✔ Developmentally appropriate portion sizes
✔ Positive, pressure-free feeding environments
✔ Supporting lifelong healthy eating habits

Heart health isn’t about perfection — it’s about exposure, variety, and enjoyment.

Recipe of the Month:

Crispy Air-Fryer Salmon Cubes

Whether you want to serve these up with some pita and cucumbers, or stir-fry veggies and rice, these salmon cubes are easy-to-eat, rich in omega-3 fats and take ‘fish dinner’ to a whole new level.

Ingredients

1 ½ pounds salmon, cubed
1 tsp onion powder
1 tsp of paprika
1 tsp salt
½ tsp black pepper
1 tbsp canola or Olive oil
¾ cup Panko breadcrumbs

Directions

Prep the Salmon

Cut the salmon into small, bite-sized cubes and pat them dry with a paper towel.
Add the salmon to a bowl with the oil, onion powder, paprika, salt, and black pepper. Toss everything together until coated.
Sprinkle in the panko breadcrumbs and gently mix again so the salmon gets a light crispy coating.

Cooking Options

Air Fryer:
Place the salmon in a single layer in the basket.
Air fry at 375°F for about 9 minutes, until cooked through and lightly crispy.

Oven:
Preheat the oven to 375°F.
Spread the salmon on a lined baking sheet and bake for 13–14 minutes, until cooked and slightly golden.

1 Nyaradi, A., Li, J., Hickling, S., Foster, J., & Oddy, W. H. (2013). The role of nutrition in children’s neurocognitive development, from pregnancy through childhood. Frontiers in human neuroscience, 7, 97. https://doi.org/10.3389/fnhum.2013.00097

2 Abdoli, M., Scotto Rosato, M., Cipriano, A., Napolano, R., Cotrufo, P., Barberis, N., & Cella, S. (2023). Affect, Body, and Eating Habits in Children: A Systematic Review. Nutrients, 15(15), 3343. https://doi.org/10.3390/nu15153343

3 O’Neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., Berk, M., & Jacka, F. N. (2014). Relationship between diet and mental health in children and adolescents: a systematic review. American journal of public health, 104(10), e31–e42. https://doi.org/10.2105/AJPH.2014.302110

4 Canadian Medical Association Journal. (2013, June 17). Eating behaviors of preschoolers may be related to future risk of heart disease. ScienceDaily. Retrieved January 10, 2026 from www.sciencedaily.com/releases/2013/06/130617122317.htm

5 Alberta Health Services: Omega-3 fats: What Can They Do for You? Retrieved January 2026 from https://www.albertahealthservices.ca/nutrition/Page14679.aspx?utm_source=chatgpt.com

6 Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x

7 Sioen, I., et al. (2021). Total fat and fatty acid intake among 1–7-year-old children worldwide: A review. Nutrients, 13(10), 3535. https://doi.org/10.3390/nu13103535

8 Hodder, R. K., O’Brien, K. M., Wyse, R. J., Tzelepis, F., Yoong, S., Stacey, F. G., & Wolfenden, L. (2024). Interventions for increasing fruit and vegetable consumption in children aged five years and under. The Cochrane database of systematic reviews, 9(9), CD008552. https://doi.org/10.1002/14651858.CD008552.pub8