Small changes in daily habits, such as sleeping 11 minutes more, walking briskly for an extra 4.5 minutes, and eating an additional 50g of vegetables, can reduce the risk of heart attack by about 10%, according to a new study.
Researchers from Australia, Chile, and Brazil analysed data from over 53,000 middle-aged UK adults in the Biobank study. They used wearable technology to track sleep and exercise, while diet was self-reported. Over an eight-year follow-up, 2,034 major cardiovascular events occurred.
The study, published in the European Journal of Preventive Cardiology, identified an 'optimal' combination of behaviours: a good diet, eight to nine hours of sleep, and at least 42 minutes of moderate-to-vigorous physical activity daily. This combination was linked to a 57% lower risk of heart attacks and strokes.
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.' He added that small shifts are more 'achievable and sustainable' than major changes.
Emily McGrath, senior cardiac nurse at the British Heart Foundation, commented: '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.'
