Simple Lifestyle Changes Can Significantly Reduce Risk of Heart Disease, Study Finds

ISLAMABAD (Qudrat News) – A new study has revealed that small daily lifestyle changes such as getting 10 extra minutes of sleep, walking briskly for a few more minutes, and eating more vegetables can significantly reduce the risk of heart attacks and strokes.

The research was conducted by a joint team from University of Sydney, Chile, and Brazil, which analyzed data from more than 53,000 adults in the United Kingdom.

According to the findings, minor improvements in sleep, physical activity, and diet were associated with nearly a 10 percent reduction in the risk of major cardiovascular diseases.

The study was published on May 25 in the European Journal of Preventive Cardiology.

Researchers tracked participants’ sleep patterns and physical activities for eight years using smart watch-like devices, while dietary habits were assessed through surveys. During the study period, 2,034 cases of major cardiovascular events, including heart attacks and strokes, were recorded.

The results showed that increasing sleep by an average of 11 minutes, adding 4.5 minutes of moderate exercise such as brisk walking, cycling, or dancing, and consuming an additional 50 grams of vegetables daily helped lower the risk of heart disease significantly.

The study further noted that individuals who maintained 8 to 9 hours of sleep, engaged in more than 42 minutes of moderate to vigorous exercise, and followed a balanced diet could reduce their risk of heart disease by up to 57 percent.

Researcher Nicholas Quammie said that even small lifestyle changes can lead to major health benefits and are easier for people to maintain over the long term.

Meanwhile, British Heart Foundation nurse Emily McGrath said many people want to live healthier lives but often feel overwhelmed by major lifestyle changes. She added that the study demonstrates how even modest improvements in daily habits can positively impact heart health.