5 Things South Asian Parents Can Do to Protect Kids’ Hearts

We want our children to succeed — in school, in life, and in health. But many South Asian kids are at risk for heart problems later in life, even if they appear thin and healthy. The good news: Small changes today can protect your child’s heart for life.

1. Watch Out for Sugar and Oil

Too many sweets, sugary drinks, and fried snacks can raise cholesterol and blood sugar levels — even in thin children. What to watch:

• Sodas, juice boxes, and sports drinks
• Chips, samosas, and pakoras
• Sweets and large portions of rice or bread

Healthy swaps:

• Roasted nuts or fresh fruit instead of chips
• Water with lemon instead of juice
• Baked snacks or homemade trail mix instead of fried foods
• Oatmeal or whole grain toast instead of sugary cereals

2. Make Movement a Daily Habit

Kids need physical activity for heart and metabolic health. Even 30 minutes daily helps. Ideas:

• Family walks after dinner
• Bollywood dance breaks
• Cricket, soccer, or badminton at the park
• Stretching or jumping jacks during screen breaks

Limit screen time so it doesn’t replace sleep or activity.

3. Know Your Family History

Ask relatives about heart attacks, diabetes, high blood pressure, or strokes — especially if they occurred early (under 50 for men, under 60 for women). Share this history with your pediatrician so they can recommend earlier testing if needed.

4. Talk About Stress and Sleep

Academic pressure and stress can affect your child’s heart health too. Signs of stress:

• Trouble sleeping
• Headaches or stomach aches
• Appetite or mood changes
• Fatigue or falling grades

What helps:

• Consistent bedtime routine (8–12 hours of sleep)
• Relaxation techniques like breathing or prayer
• Open conversations about school and feelings

5. Get the Right Tests (Even if They Look Healthy)

Some South Asian kids may have high cholesterol or blood sugar despite looking thin. Recommended tests:

• Cholesterol test (ages 9–11, and 17–21)
• Blood pressure at each visit
• Blood sugar if family history of diabetes
• BMI (note: normal BMI may still mean risk)

Ask your doctor: “Can we check for hidden heart risks since we’re South Asian?”

Cultural Connection

Traditional home-cooked meals are often healthy — but help your child balance these with outside food pressures.

• Teach nutrition at home
• Involve kids in cooking
• Allow occasional treats, but focus on habits

Simple Takeaway Checklist

• Add 1 fruit + 1 vegetable to lunch daily
• Get 30 minutes of activity per day
• Talk about stress and feelings
• Choose home-cooked meals over fast food
• Limit screen time
• Know and share your family history
• Ask your doctor about cholesterol and blood pressure
• Create a healthy sleep routine

You’re Raising a Strong, Healthy Heart for Life

You already value education, culture, and care. Now, by supporting heart health early, you’re helping your child live longer, stronger, and healthier. Small changes make a big difference — and your child’s heart will thank you for it.

Sources:

• American Heart Association. “Diabetes and Cardiometabolic Risk in South Asian Youth.” 2021.
• Circulation Research. “South Asians and Cardiovascular Risk.” AHA. 2006.
• American Academy of Pediatrics. “Lipid Screening and Cardiovascular Health in Childhood.” 2008.
• American Academy of Pediatrics. “Media and Children Guidelines.” 2024.
• American Heart Association. “Do kids need their cholesterol checked?” 2024.