Getting just 11 minutes of extra sleep each night, along with 4.5 minutes more brisk walking and an extra 50g of vegetables per day, can reduce the risk of heart attacks and strokes by about 10%, according to a new study published in the European Journal of Preventive Cardiology.
Researchers from Australia, Chile and Brazil analysed data from more than 53,000 middle-aged UK adults in the Biobank study. They tracked sleep and exercise via wearable devices and self-reported diet, finding that 2,034 major cardiovascular events occurred over eight years. The 'optimal' combination of behaviours – including 8-9 hours sleep, 42 minutes of moderate-to-vigorous activity daily, and a good diet – was linked to a 57% lower risk.
The 'clinically relevant' combination of small changes was also identified. Lead author Dr Nicholas Koemel of the University of Sydney said: 'We show that combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health. This is very encouraging news because making a few small, combined changes is likely more achievable and sustainable.'
Senior author Professor Emmanuel Stamatakis added that they plan to develop digital tools to help people make these changes. Emily McGrath, a senior cardiac nurse at the British Heart Foundation, commented: 'Small tweaks – like getting a little more sleep, adding a few extra minutes of activity or eating a bit more veg – can work together to have a meaningful positive impact on your heart health.'
