When it comes to your health, it can feel like you need to overhaul everything to make a difference. But what if it was much simpler than that?
New research suggests a few tiny, everyday tweaks could help lower your risk of a heart attack. We’re talking just 11 extra minutes of sleep each night, around 4.5 minutes more brisk walking and adding an extra 50 grams of vegetables to your day.
It might not sound like much but these small changes in how you sleep, move and eat can really add up, helping to reduce your risk of heart disease, stroke and other cardiovascular issues.
In Australia, one in six people are living with cardiovascular disease, affecting more than 4.5 million people. Almost 430,000 people will experience a heart attack sometime in their life, according to the Heart Foundation. While some risk factors are out of our control, there’s a lot we can do in our day-to-day lives to support our heart health.
What the study found
The study, published in the European Journal of Preventive Cardiology, followed more than 53,000 middle-aged adults in the UK over eight years.
Researchers from Australia, Chile and Brazil tracked sleep and physical activity using wearable devices like smartwatches, alongside participants’ self-reported dietary habits.
During that time, there were 2034 major cardiovascular events. But those who made small improvements to their sleep, diet and exercise saw a 10 per cent lower risk of heart attack, stroke and heart failure.
The researchers also looked at what an “optimal” lifestyle might look like: eating a healthy diet, getting eight to nine hours of sleep a night, and doing at least 42 minutes of moderate-to-vigorous exercise each day. People who achieved that had a 57 per cent lower risk of major cardiovascular events.
Why small changes matter
Many of us want to be healthier but it can feel overwhelming, especially when life is already busy. This research suggests it doesn’t have to be all or nothing.
Dr Nicholas Koemel, the study’s lead author and a 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.
“This is very encouraging news because 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 said that “making even modest shifts in our daily routines” is likely to have cardiovascular benefits.
“I would encourage people not to overlook the importance of making a small change or two to your daily routine, no matter how small they may seem,” he said.
While the findings are encouraging, the researchers note the study “cannot establish a definitive causal relationship between the lifestyle behaviours and cardiovascular risk,” and that more evidence is needed to confirm the link.
Simple ways to support your heart health
According to the Heart Foundation, a few consistent habits can make a big impact on your heart health.
Eat well, most of the time
A heart-healthy way of eating doesn’t need to be complicated. Add more vegetables, fruit and wholegrains where you can, choose healthy proteins and fats, and try flavouring meals with herbs and spices instead of extra salt.
Move a little more, more often
You don’t need a full workout to see benefits. A brisk walk, taking the stairs or even a few extra minutes of movement throughout your day all count.
If you smoke, seek support to quit
Quitting smoking is one of the most powerful things you can do for your heart, with benefits starting almost immediately.
Know your numbers
Keeping an eye on your cholesterol and blood pressure can help you stay ahead of any issues. If they’re higher than recommended, your GP can help you manage them.
Book in a Heart Health Check
If you’re a woman aged 45 and over (or 30 and over for Aboriginal and/or Torres Strait Islander women), chat to your GP about a Heart Health Check. It’s a simple way to understand your risk and what to do next.
