Scientists named three micro-habits for reducing the risk of heart attack

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 BAKU.WS with reference to the European Journal of Preventive Cardiology, researchers from the University of Sydney concluded that an additional 11 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 study is based on data from a large-scale observation involving more than 500,000 people aged 40–69. The monitoring period covered 2006–2010. Physical activity levels and sleep duration were recorded using wearable devices, while diet quality was assessed through special questionnaires.

The analysis showed that even minimal lifestyle adjustments can produce a tangible effect. According to the scientists, increasing sleep by a few minutes, adding a short burst of physical activity — such as brisk walking or climbing stairs — and a small portion of vegetables daily already reduce risks by roughly one-tenth.

The best outcomes were observed among people who slept 8–9 hours per day, 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 57% lower.

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.