{"id":15397,"date":"2026-03-25T17:33:27","date_gmt":"2026-03-25T13:33:27","guid":{"rendered":"https:\/\/medscriptum.org\/?p=15397"},"modified":"2026-03-25T18:04:55","modified_gmt":"2026-03-25T14:04:55","slug":"new-study-extra-11-minutes-of-nightly-sleep-linked-to-lower-heart-attack-risk","status":"publish","type":"post","link":"https:\/\/medscriptum.org\/en\/new-study-extra-11-minutes-of-nightly-sleep-linked-to-lower-heart-attack-risk\/","title":{"rendered":"New Study: Extra 11 Minutes of Nightly Sleep Linked to Lower Heart Attack Risk"},"content":{"rendered":"

According to a new study published in the <\/span>European Journal of Preventive Cardiology<\/b>,<\/span> seemingly minor lifestyle changes can have a surprisingly significant impact on cardiovascular health.<\/span> Researchers have found that a combination of small adjustments to one\u2019s daily routine reduces the risk of heart attack and stroke by <\/span>10%<\/b>.<\/span><\/p>\n

A team of experts from Australia,<\/span> Chile,<\/span> and Brazil analyzed data from over 53,<\/span>000 British adults.<\/span> The study relied on information gathered from both smartwatches (tracking sleep and physical activity) and self-reported dietary data from the participants.<\/span><\/p>\n

Research Findings<\/h3>\n

The study suggests that radical lifestyle changes are not necessary to reduce the risk of cardiovascular disease.<\/span> Instead,<\/span> incorporating the <\/span>“11 + 4.5 + 50”<\/b> formula into a daily routine is sufficient.<\/span><\/p>\n

This formula means adding just <\/span>11 minutes<\/b> of extra sleep to your nightly schedule,<\/span> giving the body additional time to stabilize blood pressure.<\/span> Alongside this,<\/span> increasing daily brisk walking by only <\/span>4.5 minutes<\/b> (for example,<\/span> walking faster to reach public transport) and adding an extra <\/span>50 grams<\/b> of vegetables to your diet (roughly equivalent to one small carrot) yields remarkable collective results.<\/span><\/p>\n

Small Changes, Big Impact<\/h3>\n

Scientists explain that these minimal adjustments are much easier to implement and maintain than strict diets or lengthy workout sessions.<\/span> While each change may seem insignificant on its own,<\/span> their combination reduces the risk of heart attack and stroke by an average of 10%.<\/span><\/p>\n

The core message from the researchers is clear:<\/span> small but consistent adjustments to our habits create a <\/span>cumulative power<\/b> that protects the cardiovascular system from chronic stress and extends life expectancy.<\/span><\/p>\n

The experts note that people are often intimidated by transitioning to a healthy lifestyle because it seems like a difficult and exhausting process.<\/span> However,<\/span> this study proves that the key lies in small,<\/span> daily changes that are sustainable in the long run.<\/span><\/p>\n

The Guardian<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

According to a new study published in the European Journal of Preventive Cardiology, seemingly minor lifestyle changes can have a surprisingly significant impact on cardiovascular health. Researchers have found that a combination of small adjustments to one\u2019s daily routine reduces the risk of heart attack and stroke by 10%. A team of experts from Australia, […]<\/p>\n","protected":false},"author":2,"featured_media":15396,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1631,1594,1665,1587,1657],"tags":[4900,4899],"class_list":["post-15397","post","type-post","status-publish","format-standard","has-post-thumbnail","category-neurology","category-news","category-public-health","category-research","category-science","tag-extra-11-minutes-sleep","tag-heart-attack-risk"],"acf":[],"_links":{"self":[{"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/posts\/15397","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/comments?post=15397"}],"version-history":[{"count":1,"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/posts\/15397\/revisions"}],"predecessor-version":[{"id":15400,"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/posts\/15397\/revisions\/15400"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/media\/15396"}],"wp:attachment":[{"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/media?parent=15397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/categories?post=15397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medscriptum.org\/en\/wp-json\/wp\/v2\/tags?post=15397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}