24 Mar , 15:09
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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 reached a striking conclusion: just 11 additional minutes of sleep, about 4.5 minutes of moderate or vigorous physical activity, and 50–60 grams of vegetables per day can reduce the likelihood of heart attack, stroke, and heart failure by approximately 10%.
The scale of the study is impressive: scientists analyzed data from more than 500,000 people aged 40 to 69. The observation period covered 2006–2010. Physical activity levels and sleep duration were recorded using wearable devices, and diet quality was assessed through special questionnaires.
The results of the analysis proved quite encouraging: even minimal lifestyle adjustments produce a tangible effect. According to the scientists, increasing sleep by a few minutes, adding a short bout of physical exercise — such as brisk walking or climbing stairs — and a small portion of vegetables daily already reduce risks by roughly one-tenth.
The most impressive results were recorded among those who slept 8–9 hours per night, devoted at least 42 minutes to moderate or high-intensity activity, and maintained a balanced diet. In this group, the likelihood of developing serious cardiovascular diseases was lower by a full 57%.
The authors emphasize that the study is observational in nature and does not prove a direct cause-and-effect relationship. Nevertheless, according to international experts, a combination of small but consistent lifestyle changes can significantly improve heart health.
