How Diet & Exercise Together Cut Heart Disease Risk in Malta
Recent research highlights that the amount of exercise needed to reduce heart disease risk differs between men and women. Women can lower their risk of coronary heart disease by 30% with just four hours of moderate-to-vigorous physical activity per week, while men require nearly nine hours for the same benefit. Biological factors, such as higher estrogen levels and muscle composition, contribute to these differences. Current global exercise guidelines are sex-neutral, but the study suggests tailoring recommendations for greater effectiveness. Malta’s Mediterranean lifestyle offers the perfect combination of heart-healthy food and outdoor activities to support cardiovascular wellness. The Mediterranean diet, rich in fresh vegetables, lean proteins, and healthy fats, complements physical activity and promotes longevity. Malta’s scenic jogging paths, hiking trails, and cycling routes, paired with nutritious local dishes like lampuki pie or minestra, make it easy to adopt a balanced, heart-friendly lifestyle. Ultimately, regular physical activity and nourishing food are key to heart health. Whether walking along Malta’s coast or enjoying fresh
How Much Exercise Do You Need to Reduce Your Risk of Heart Disease?
Exercise is often referred to as medicine for the heart, and just like any treatment, getting the “dose” right is essential for it to be effective. However, recent research reveals an intriguing twist—it turns out the amount of exercise needed to lower heart disease risk might not be the same for everyone. In fact, men may need nearly double the amount of physical activity as women to achieve similar results.
This finding comes from a study conducted with over 85,000 adults in the UK between the ages of 37 and 73. Participants wore accelerometers (devices that measure movement and activity levels) for seven days, and their health outcomes were tracked over nearly eight years. The data paints a fascinating picture of how exercise impacts heart health based on biological differences between men and women.
Exercise and Heart Health: The Numbers
For women, researchers found that just four hours of moderate-to-vigorous physical activity per week—brisk walking, jogging, cycling, or even dancing—reduced their risk of coronary heart disease by 30%. For men, on the other hand, achieving the same 30% reduction required almost nine hours of similar activities per week.
The study also looked at individuals already living with heart disease. Women with coronary heart disease needed about 51 minutes of moderate exercise per week to reduce their risk of death from any cause by 30%. Men, however, needed closer to 85 minutes to see the same benefit.
While the numbers may initially seem surprising, the difference can partly be explained by biological factors. Women typically have higher levels of oestrogen, a hormone that not only helps the body burn fat more efficiently during endurance exercise but also keeps blood vessels healthy. Additionally, women’s muscles are often composed of more slow-twitch fibres, which excel at sustained activity—exactly the type of exercise recommended for heart health.
What Does This Mean for Exercise Guidelines?
Current physical activity recommendations from global health authorities like the World Health Organization (WHO) and the American Heart Association are sex-neutral. Both men and women are advised to aim for at least 150 minutes of moderate exercise per week. However, this study highlights the need to revisit these guidelines and tailor them to account for differences in how exercise impacts men and women.
For women, the findings offer encouraging news: meeting the 150-minute weekly target may deliver greater heart health benefits than previously thought. For men, the takeaway isn’t necessarily to double their gym time but to focus on steadily increasing activity levels throughout the week, as more exercise yields greater benefits.
Food and Lifestyle Choices: How Malta Can Help You Stay Healthy
As a Mediterranean island, Malta is perfectly positioned to support a lifestyle that combines heart-healthy food with physical activity. The Mediterranean diet, which is rich in fruits, vegetables, whole grains, lean proteins like fish, and healthy fats like olive oil, is renowned for its cardiovascular benefits. Incorporating these foods into your meals not only complements physical activity but also boosts overall health and longevity.
For example, why not pair your morning jog along Malta’s scenic coastal paths with a breakfast of whole-grain bread, fresh tomatoes, and a drizzle of olive oil? Or after a brisk walk through the historic streets of Valletta, refuel with a hearty Maltese dish like lampuki pie or a bowl of minestra, packed with locally sourced vegetables. Many restaurants across the island prioritize fresh, seasonal ingredients, making it easy to dine out while maintaining a healthy diet.
Additionally, the abundance of outdoor activities in Malta—hiking trails in Gozo, swimming in the clear Mediterranean waters, or cycling through the countryside—offers endless opportunities to stay active and improve your heart health. Combine these activities with Malta’s sunny climate, and you’ve got the perfect setting for a balanced, healthy lifestyle.
The Science Behind Movement
The study’s findings also underscore one crucial point: movement matters. Whether you’re aiming for the baseline 150 minutes or exceeding it, every step counts. The data showed a graded benefit—more physical activity led to lower heart disease risk for both men and women. So, even if you can’t hit the recommended target every week, moving more and sitting less will still make a difference.
A Call for Personalized Goals
These findings have important implications for cardiac rehabilitation programs and exercise referral schemes, which often set identical activity targets for men and women. Tailoring exercise goals to individual needs and circumstances may improve outcomes for everyone. For example, incorporating dietary advice into these programs—like eating more heart-healthy foods such as fish, nuts, and leafy greens—could amplify the benefits of exercise.
Ultimately, while the numbers may differ, the core message remains the same: regular physical activity is essential for heart health. Whether you’re a man or a woman, aiming for the baseline 150 minutes per week is a great place to start. And if you can do more, even better.
Exploring Heart-Healthy Dining in Malta
Looking to boost your heart health through food? Malta’s thriving restaurant scene offers plenty of options for those seeking nutritious, delicious meals. Many establishments specialize in Mediterranean cuisine, which is naturally aligned with heart health. Look out for restaurants that serve fresh fish like lampuki, octopus, or salmon, paired with vibrant salads and whole-grain sides. Local markets also provide an excellent source of fresh produce, herbs, and olive oil to inspire your home cooking.
The next time you’re planning a meal out or preparing one at home, think about how your food choices can complement your exercise routine. A balanced approach to nutrition and fitness is key to living a longer, healthier life.
Final Thoughts
At the end of the day, the message is clear: move more, sit less, and fuel your body with nourishing foods. Whether you’re walking along the promenade in Sliema, dancing at a local festa, or enjoying a fresh seafood platter at a seaside restaurant, every small choice adds up to better heart health. And with Malta’s rich culinary heritage and stunning outdoor spaces, embracing a healthier lifestyle has never been easier.