Sanitarium accredited practising dietitian Dr Jessica van der veer has expertise in the management and prevention of chronic disease. Here she shares her top five-minute habits that have been scientifically proven to help support heart health:
1. Exercise Snacks
The idea of committing to a 30-minute workout every day can feel unrealistic. But what about just five minutes?
Research has found that women who completed short bursts of vigorous physical activity—just 3.4 minutes a day—were 45 per cent less likely to experience a major cardiovascular event than those who did none. And you don’t even need to do it all at once. The study found that even 1.5 to 4 minutes of activity daily, broken into just one-minute bursts, was associated with up to 67 per cent lower risk of heart failure.
2. Start Your Day with a Fibre-rich Breakfast
Another daily five-minute habit Jessica recommends is a high-fibre breakfast.
Try these quick breakfast ideas:
- Peach & Raspberry Parfait with Weet-Bix™
- Peaches & Cream Overnight Weet-Bix™
- Blend Weet-Bix™ into a smoothie with oat milk and banana
3. Take Five Minutes to De-stress
“Stress doesn’t just affect how we feel, it can influence heart health too. Cortisol is the body’s main stress hormone, and elevated levels have been linked with increased risk of hypertension and cardiovascular events such as heart attack and stroke,” says Jessica.
Five-minute destress tips:
- Step outside with a cuppa and leave your phone behind
- Use box breathing (inhale four, hold four, exhale four, hold four)
- Listen to your favourite piece of music with your eyes closed
