We are all well-advised to keep on top of exercise routines and healthy diets for heart health, but new findings suggest sleep may also play a major role.
According to research published in the European Journal of Preventive Cardiology, adding just 11 minutes of sleep to your daily routine could reduce the risk of heart attack or stroke by approximately 11 per cent.
Beyond sleep, people can achieve a similar risk reduction by taking a brisk 4.5-minute walk each day or eating roughly 50 grams of vegetables daily.
The discovery was made by an international team of academics from Australia, Chile and Brazil, all of whom described the benefits of the modest behavioural shifts as "surprisingly large".
Daily habits like sleeping and walking can yield substantial benefits for heart health
|GETTY
Such small modifications are more "achievable and sustainable" for most individuals. The investigation drew upon data from more than 53,000 middle-aged British participants enrolled in the UK Biobank study.
Scientists monitored sleep patterns and physical activity levels through wearable devices such as smartwatches, while participants provided their own accounts of eating habits.
Over an eight-year observation period, researchers recorded 2,034 major cardiovascular incidents among those being studied.
This extensive dataset enabled the team to identify both optimal and clinically relevant combinations of behaviours that could help individuals reduce their chances of experiencing serious cardiac events.
The scale of the research lends considerable weight to its conclusions about the protective effects of combined lifestyle improvements.
The study identified an optimal lifestyle formula for maximum cardiovascular protection: sleeping between eight and nine hours nightly, consuming a nutritious diet, and engaging in at least 42 minutes of moderate-to-vigorous physical activity daily.
Adhering to this combination reduces the risk of heart attacks and strokes by 57 per cent.
Dr Nicholas Koemel, the study's lead author and research fellow at 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."
LATEST DEVELOPMENTS
He added: "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."
Dr Koemel further encouraged people "not to overlook the importance of making a small change or two to your daily routine, no matter how small they may seem".
Professor Emmanuel Stamatakis, a senior author from the University of Sydney and Monash University, indicated plans to develop digital tools supporting positive lifestyle changes, working closely with communities to ensure accessibility.
'Changes don't need to be big to make a difference'
|GETTY
Emily McGrath, senior cardiac nurse at the British Heart Foundation, said: "What's encouraging about this study is that it shows those changes don't need to be big to make a difference."
She noted improving habits in combination, even modestly, remains achievable while delivering genuine benefits.
Our Standards: The GB News Editorial Charter