Extra sleep cuts heart attack risk: A recently conducted study has revealed that sleeping just 11 minutes longer each night, coupled with minor improvements in daily habits, could significantly slash the risk of heart attacks among people. Researchers found that maintaining 8 to 9 hours of sleep alongside simple lifestyle measures, like moderate exercise and a balanced diet, can lower the risk of cardiovascular events by more than 50%. The findings, which have been published in the European Society of Cardiology Journal, outline the powerful impact of small, consistent changes.

Exercise, diet play a pivotal role

According to the research, 42 minutes of moderate to vigorous physical activity on a daily basis, such as brisk walking, climbing stairs, or carrying shopping, combined with a nutritious diet, offers a strong shield against heart diseases. Even modest adjustments, including an additional 11 minutes of sleep, just four and a half minutes of brisk walking, and a small chunk of vegetables, were linked to a 10% reduction in cardiovascular risk. 

The high-quality diet to be included in the daily routine involved fruits, vegetables, whole grains, fish and dairy products, while limiting processed meats, refined grains and sugary drinks. 

Extra sleep cuts heart attack risk: Research draws insights from large UK study

The study analysed data from more than 53,000 middle-aged adults in the UK Biobank, using smartwatch data to monitor sleep and activity patterns, alongside dietary assessments. Lead author of the study, Nicholas Koemel of the University of Sydney said the findings offer encouraging evidence that small lifestyle tweaks can yield significant health benefits. He remarked, “Combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiac health.” 

More trials needed, says author

Senior author Emmanuel Stamatakis added that the team aims to develop digital tools to help individuals adopt and inculcate healthier habits in their daily routines. Researchers, however, cautioned that the study is observational and does not establish a direct cause-and-effect relationship. They maintained that further intervention-based trials will be required to confirm the findings.