24 Mar , 15:09
0
Even minor changes in daily habits — a little more sleep, activity, and vegetables — can noticeably reduce the risk of serious cardiovascular diseases, Australian scientists have found.
As reported by TUT.AZ with reference to the European Journal of Preventive Cardiology, researchers from the University of Sydney established that just 11 extra minutes of sleep, about 4.5 minutes of moderate or vigorous physical activity, and 50–60 grams of vegetables per day reduce the likelihood of heart attack, stroke, and heart failure by approximately 10%.
The large-scale study covered more than half a million people aged 40 to 69. Data were collected between 2006 and 2010. Physical activity and sleep duration were tracked using wearable devices, while diet quality was assessed based on special questionnaires.
The results of the analysis turned out to be impressive: even minimal adjustments to daily habits produce a tangible effect. As the scientists explain, it is enough to sleep a few minutes longer, add a short bout of physical activity — such as brisk walking or climbing stairs — and eat a small portion of vegetables daily to reduce risks by roughly one-tenth.
The most impressive results were demonstrated by participants who slept 8–9 hours per night, devoted at least 42 minutes to moderate or high-intensity activity, and followed a balanced diet. In this group, the likelihood of developing serious cardiovascular diseases was lower by a full 57%.
The authors of the study emphasize that the research is observational in nature and does not prove a direct cause-and-effect relationship. Nevertheless, according to foreign experts, the combination of small but consistent lifestyle changes can significantly improve heart health.
