Making simple lifestyle adjustments such as sleeping slightly longer, walking a few extra minutes, and eating more vegetables each day can significantly reduce the risk of heart attacks and strokes, according to a new study.
Researchers found that sleeping just 11 minutes more each night, engaging in an additional 4.5 minutes of brisk walking, and consuming about 50 grams more vegetables daily could lower the risk of major cardiovascular events by around 10 percent. The findings suggest that small, consistent behavior changes are more achievable and sustainable for many people.
The study, published in the European Society of Cardiology journal, the European Journal of Preventive Cardiology, was conducted by experts from Australia, Chile, and Brazil. The researchers analyzed data from more than 53,000 middle-aged adults in the United Kingdom who participated in the Biobank study.
Using information from wearable devices such as smartwatches, the team assessed participants’ sleep patterns and physical activity levels, while dietary habits were self-reported. Over an eight-year follow-up period, 2,034 major cardiovascular events were recorded.
The researchers identified an “optimal” lifestyle pattern for reducing cardiovascular risk, which includes maintaining a healthy diet, getting eight to nine hours of sleep each night, and performing at least 42 minutes of moderate-to-vigorous physical activity daily. Combining these habits was associated with a 57 percent lower risk of heart attacks and strokes.
Lead author Nicholas Koemel said the findings show that small changes can have a meaningful impact on heart health.
“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 said. “Making even modest shifts in our daily routines is likely to have cardiovascular benefits and create opportunities for further positive changes.”
Senior author Emmanuel Stamatakis added that the research team plans to develop digital tools to help people adopt and maintain healthier habits in their daily lives.
Commenting on the findings, British Heart Foundation senior cardiac nurse Emily McGrath said the study offers encouraging news for people who may feel overwhelmed by the idea of major lifestyle changes.
She noted that small adjustments—such as improving sleep, increasing daily movement, and eating more vegetables—can collectively make a meaningful difference in heart health, emphasizing that consistency in healthy habits is key to long-term wellbeing.
