Whether it is cutting out carbohydrates or running five times a week, many of us have committed to dramatic lifestyle changes in the pursuit of better health. Often, though, these well-intentioned overhauls end almost as quickly as they begin and, after one too many 5am alarms, we return to older, unhealthier habits with a sense of defeat.
But what if the solution to better health isn’t a radical revamp, but rather smaller, simpler tweaks woven seamlessly into our daily routines? According to a new study published in the European Journal of Preventive Cardiology, the key to a healthier heart is a simple combination of 11 more minutes of sleep each night, 4.5 additional minutes of brisk walking, and eating an extra portion of vegetables each day.
While it may sound easy, this combination of behaviours is inconspicuously powerful and can reduce a person’s risk of heart attack and stroke by around 10 per cent. “We know that regular movement, good-quality sleep and a balanced diet are all important for our overall wellbeing,” says Emily McGrath, a senior cardiac nurse at the British Heart Foundation. “This research highlights that improving these habits in combination, even in modest ways, can be more achievable and still bring real benefits.”
So why are these small tweaks so effective, and what other daily habits can we implement to maintain a strong, healthy heart?
Eleven more minutes of sleep
The new study, led by a team of researchers from Australia, Chile and Brazil, analysed eight years of UK Biobank data from more than 53,000 middle-aged adults. They found that 11 extra minutes of sleep each night could significantly reduce a person’s risk of heart attack and stroke, while reinforcing that the optimal amount of shut-eye is seven to nine hours.
Prof Dan Augustine, a consultant cardiologist and medical director of Sports Cardiology UK, says regular sleep improves insulin sensitivity and glucose metabolism, helping to protect against the development of type 2 diabetes. Plus, “studies show that regularly sleeping for less than seven hours each night is linked to a higher risk of atrial fibrillation (AF), high blood pressure at night, and cardiometabolic syndrome, which raises the risk of heart disease and stroke,” McGrath says.
Four and a half minutes of brisk walking
While we all appreciate the importance of exercise for a healthy body and mind, the new study suggests that an extra 4.5 minutes of brisk walking each day (roughly 500 steps) can reap impressive benefits for the heart.
A brisk pace means you can talk comfortably but would be too out of breath to sing, McGrath explains. “Walking at this pace strengthens the heart muscle, allowing it to pump blood more efficiently and increasing oxygen levels throughout the body,” she adds. “Meanwhile, regular walking lowers blood pressure, reduces ‘bad’ cholesterol (LDL), increases ‘good’ cholesterol (HDL), and helps manage weight, significantly reducing the risk of cardiovascular disease.”
A wealth of research supports the heart health benefits of walking slightly faster and further. One analysis of more than 36,000 people, published in the European Journal of Preventive Cardiology, found that for those with high blood pressure, every extra 1,000 steps – up to 10,000 a day – was linked to a 17 per cent reduction in heart disease risk.
One extra portion of vegetables
“Fruit and vegetables protect the heart because they are high in fibre, vitamins and minerals, and antioxidants – all of which help to lower blood pressure, improve cholesterol, and reduce inflammation,” McGrath explains.
One systematic review published in the British Medical Journal found that each additional serving of vegetables per day could reduce the risk of death from cardiovascular disease by four per cent.
“Most people in the UK are not hitting the recommended five a day, so even adding one extra portion can meaningfully improve heart health,” McGrath says.s.
Oily fish for breakfast
Another easy win for your heart is eating two portions of oily fish (such as tuna, mackerel, salmon or sardines) each week. Fish is a rich source of omega-3 fatty acids, which “help to lower blood pressure, reduce triglycerides, improve circulation, prevent blood clots, and support a steady heart rhythm – all reasons they are linked with a reduced risk of heart disease,” McGrath explains.
One review published in Nutrients found that people who ate the most fish had an eight per cent lower risk of developing or dying from heart disease compared with those who ate the least. Those who consumed two to three 150g portions each week had an 8 to 10 per cent lower risk, while those who ate 150g every day had a significantly reduced risk of up to 30 per cent. One 150g portion could be an average-sized salmon fillet, a can of sardines, or a portion of white fish the size of your palm.
Get up from your desk every hour
Many of us spend large parts of the day either reclining on the sofa or hunched in front of a computer screen. Yet, according to one 2025 study, this couldn’t be worse for our health, as spending more than 10.6 hours a day sitting down could increase the risk of heart failure and cardiovascular death by 40 to 60 per cent.
Sitting for long periods can alter metabolism and reduce circulation, impairing the body’s ability to regulate blood sugar and blood pressure, Prof Augustine explains. “The body is less able to produce enzymes that break down fat and this can lead to weight gain, potentially raising the risk of heart disease.”
Essentially, “anything to break up sedentary behaviour has long been established as an important component of good heart health,” McGrath says. Therefore, standing up from your desk or sofa and walking around for just a few minutes every half an hour, or taking the stairs instead of the lift, could have powerful benefits for your heart.
Start your day with a cup of coffee
While some of us associate coffee with less desirable side effects, such as heart palpitations and headaches, research suggests it may actually support cardiovascular health. In fact, one 2025 study found that morning coffee drinkers were 31 per cent less likely to die of heart disease and had a 16 per cent lower mortality risk than non-drinkers.
One to three cups of coffee appears to be the sweet spot, while the researchers noted that this beneficial association did not exist for those who drank their coffee in the afternoon or evening, potentially because later consumption may disrupt the body clock.
“Coffee contains antioxidants, which are thought to support gut and heart health, while the levels of caffeine in this amount generally do not negatively affect heart rhythm or cholesterol,” McGrath explains. If you are sensitive to caffeine and experience disrupted sleep, jitters or heart palpitations, then switching to decaf is the best move, she adds. “It still contains antioxidants, so you keep the benefits without the caffeine.”
A set of wall press-ups and squats
“Stronger muscles make movement less demanding on your heart, can help your heart and circulatory system work better, and can help to lower high blood pressure and high cholesterol,” McGrath says.
According to one comprehensive review published in the British Journal of Sports Medicine, muscle-strengthening activities are associated with a 17 per cent lower risk of heart disease, rising to 46 per cent when combined with aerobic exercise. “Resistance training builds lean muscle, which helps to improve your lipid profile [the ratio of cholesterol and triglycerides in your blood],” Prof Augustine explains. “This is associated with improved blood vessel function, better blood pressure control and reduced cardiac events.”
Even simple bodyweight exercises, such as a set of wall press-ups (a push-up performed from a standing position with your hands on a wall rather than on the floor), squats and a 30-second plank, can help. McGrath recommends chair-based exercises, such as seated leg lifts or bicep curls, and resistance band training for those with limited mobility.
Snack on a handful of nuts
One analysis published in BMC Medicine found that eating 20g (a handful) of unsalted nuts each day can cut coronary heart disease risk by nearly 30 per cent, overall heart disease risk by around 20 per cent, and mortality risk by 22 per cent. A review in Nutrients also highlighted the heart health benefits of walnuts, peanuts and tree nuts, with most benefits appearing to peak at about four to five servings each week.
“They contain healthy unsaturated fats, as well as being high in fibre, vitamins and antioxidants,” McGrath explains. Fibre and unsaturated fats can help to lower cholesterol, while certain vitamins and antioxidants are anti-inflammatory and may reduce plaque build-up in the arteries, lowering the risk of heart disease.