Small Lifestyle Changes: 11 More Minutes Sleep & Veggies Cut Heart Attack Risk by 10%

Small lifestyle adjustments – sleeping for just over 11 minutes longer each night, adding roughly 4.5 minutes of brisk walking to your daily routine, and consuming an additional 50 grams of vegetables – can collectively reduce a person’s risk of heart attack and stroke by approximately 10%, according to a recent study.

Researchers from Australia, Chile, and Brazil, analyzing data from over 53,000 middle-aged adults in the UK, found that these incremental changes were more “achievable and sustainable” than drastic overhauls to diet or exercise. The study, published in the European Journal of Preventive Cardiology, identified a combination of behaviors that could significantly lower the risk of major cardiovascular events.

The research team examined sleep patterns and exercise levels using data collected from wearable technology, such as smartwatches. Participants similarly self-reported their dietary habits. Over an eight-year follow-up period, 2,034 major cardiovascular events were recorded. Analysis revealed that an “optimal” lifestyle included a diet rich in vegetables, between eight and nine hours of sleep nightly, and at least 42 minutes of moderate-to-vigorous physical activity each day, resulting in a 57% reduction in the risk of heart attacks and strokes.

The study also pinpointed a “clinically relevant” combination of behaviors – increased sleep, improved diet, and more moderate-to-vigorous activity – that yielded substantial benefits. Moderate activity, as defined by the UK’s National Health Service, includes brisk walking, dancing, and cycling, while vigorous activity encompasses running, swimming, and aerobics.

Dr. Nicholas Koemel, lead author of the study and a research fellow at the University of Sydney, emphasized the cumulative effect of small changes. “We show that combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health,” he said. “This is very encouraging news because making a few small, combined changes is likely more achievable and sustainable for most people when compared with attempting major changes in a single behaviour.”

Professor Emmanuel Stamatakis, a senior author and professor of physical activity and population health at the University of Sydney and Monash University, highlighted the potential for digital tools to support these lifestyle modifications. “We plan to build on these findings to develop new digital tools that support people in making positive lifestyle changes and establish sustained healthy habits,” he stated. “This will involve working closely with community members to make sure the tools are easy to use and can address the barriers we all face in making tweaks to our day-to-day routines.”

According to research published in the European Journal of Preventive Cardiology, approximately 1.28 billion people worldwide live with high blood pressure, increasing their risk of heart disease by 49%, stroke by 62%, and heart failure by 77-89%. The study found that every additional 1,000 steps walked daily, up to a total of 10,000 steps, was associated with a 17% reduction in the risk of developing a major adverse cardiovascular event.

Emily McGrath, a senior cardiac nurse at the British Heart Foundation, commented on the study’s practicality. “Many of us desire to live healthier lives, but making changes can sometimes feel overwhelming or hard to fit into our busy routines. What’s encouraging about this study is that it shows those changes don’t need to be big to make a difference,” she said. “Small tweaks – like getting a little more sleep, adding a few extra minutes of activity to your day or eating a bit more veg – can work together to have a meaningful positive impact on your heart health.”

Researchers are continuing to analyze data from the UK Biobank study to further refine recommendations and develop accessible interventions for improving cardiovascular health.