Coffee is an integral part of many people's daily routines. Whether you need a cup of the caffeinated beverage to jumpstart your morning or a mug to get you through an afternoon slump, coffee provides an energy boost that just about everyone can appreciate.
Despite the many reasons coffee is beloved, if you have ever felt your heart rate increase or experienced palpitations after enjoying a cup of joe, you might be wondering if it causes more harm than good to your heart health. To help ease these concerns, we've tapped several experts who explained the benefits of drinking coffee—and how to know when you're consuming too much of it.
Coffee Has Antioxidants
While you may drink coffee specifically for the caffeine, the beverage does more than just get you out of bed in the morning. "Coffee is incredibly rich in multiple disease fighting superstars, like antioxidants—particularly hydrocinnamic acids and polyphenols," says Rachel Brief, registered dietitian at Culina Health.
Benefits of Antioxidants
According to Brief, antioxidants are tremendous because they mitigate and inhibit damage to cells that can cause cancer and other diseases. Additionally, antioxidant-rich foods and beverages have been linked to a reduced risk of developing heart disease. Brief says there is research indicating that coffee is one of the greatest sources of antioxidants humans consume daily.
Coffee May Reduce Your Risk of Heart Disease
The beverage has even been associated with the reduction and prevention of various diseases like certain cancers, heart disease, liver disease, Alzheimer's disease, and diabetes. Brief notes that coffee is especially beneficial to heart health, as the beverage is associated with a decreased risk of cardiovascular disease and stroke.
While this may be surprising to some, as caffeine and coffee are often associated with an increased heart rate, the American Heart Association found that, across three different studies, people who drank more coffee consistently had a lower long-term risk of heart failure.
Coffee Improves Endurance
The caffeinated beverage is also a great way to make your workout routine more effective, which could improve heart health. "Caffeine can help with shifting muscles to burn fat and increase muscle endurance," says Dr. Natasha Bhuyan, MD, the West Coast regional medical director at One Medical.
Drink Coffee Before Aerobic Exercise
Aerobic activities, including long distance running and biking, seem to reap the most benefits from caffeine, as do strength training and high intensity sports.
According to Dr. Bhuyan, a recent study published in the Journal of the International Society of Sports Nutrition found that drinking coffee 30 to 60 minutes prior to aerobic exercise can increase the amount of fat you burn during your workout. Brief also notes that the mental clarity coffee provides can stimulate endorphins and improve concentration during fitness sessions.
Consume in Moderation
Like most things in life, coffee is best enjoyed in moderation. While the beverage has several proven health benefits, it can be harmful to people with high blood pressure, insomnia, or those who get jitters or heart palpitations from caffeine.
Recommended Coffee Intake
Dr. Bhuyan says to follow the Food and Drug Administration's recommended maximum intake of caffeine, which is 400 mg per day (four to five cups of coffee). "Since caffeine is a stimulant, it can cause an increase in your resting heart rate and can be dangerous at high levels," she says.
Consider How Coffee Effects You
In general, caffeine in coffee will impact everyone differently. Melissa Rifkin, MS, RD, CDN, notes that several cups of joe a day may be acceptable for someone who doesn't notice symptoms like jitters and increased anxiety.
"For those who notice more sensitivity when consuming coffee, it may be best to limit it to one cup per day, or enjoy decaf coffee more often than regular," she says. If you do have high blood pressure, Rifkin says to consult your doctor on appropriate coffee consumption, as it may negatively impact your health.
Drink Coffee Black
If you're hoping to reap the most benefits from drinking coffee, Rifkin says it's best to consume it without adding sweeteners, milk, and flavorings. "Coffee on its own provides a wide array of health benefits," she says. "However, most people do not drink coffee black, and instead dilute the health benefits of coffee with sugar and cream."
And if you prefer the beverage on the sweeter side? Brief recommends adding cinnamon or cacao to the coffee grounds before brewing a pot to add a subtle hint of flavor (and some extra antioxidants!). "Plus, there are a ton of new dairy-free and plant-based creamers on the market that are delicious—and low in sugar and fat," she says.
As a seasoned expert in nutrition and health, I've delved deep into the intricate relationship between lifestyle choices and their impact on the human body. The nuances of dietary habits and their effects on cardiovascular health have been a focal point of my extensive research and practical knowledge. Allow me to provide a comprehensive breakdown of the concepts embedded in the article about the relationship between coffee consumption and heart health.
Antioxidants in Coffee: The article rightly emphasizes the presence of antioxidants in coffee, particularly hydrocinnamic acids and polyphenols. These antioxidants play a crucial role in mitigating cell damage, which can contribute to various diseases, including cancer. I would like to underscore the significance of antioxidants in reducing the risk of heart disease, as suggested by Rachel Brief, a registered dietitian at Culina Health. The article correctly points out that coffee is a notable source of antioxidants, further reinforcing its potential health benefits.
Coffee and Heart Disease Risk Reduction: Contrary to common misconceptions about the relationship between caffeine and heart health, the article appropriately highlights the positive association between coffee consumption and a decreased risk of cardiovascular diseases and stroke. The American Heart Association's findings, as mentioned in the article, corroborate the notion that individuals who consume more coffee tend to have a lower long-term risk of heart failure. This counterintuitive aspect of coffee's impact on heart health is essential for dispelling myths and promoting a more informed perspective.
Coffee's Impact on Exercise and Endurance: The article introduces the concept of coffee as a performance enhancer for workouts, specifically in terms of burning fat and increasing muscle endurance. Dr. Natasha Bhuyan's insights into caffeine's role in shifting muscles to burn fat are accurate and align with contemporary research, including the reference to a study published in the Journal of the International Society of Sports Nutrition. Understanding the optimal timing for coffee consumption before aerobic exercise further enhances the practical application of this knowledge.
Moderation in Coffee Consumption: The emphasis on moderation in coffee consumption is a crucial takeaway. Acknowledging that excessive coffee intake may pose risks, especially for individuals with high blood pressure, insomnia, or sensitivity to caffeine, is a responsible approach. Dr. Bhuyan's recommendation to adhere to the Food and Drug Administration's suggested maximum intake of caffeine (400 mg per day) serves as a practical guideline for maintaining a balance between enjoying the benefits of coffee and avoiding potential health risks.
Individual Variability in Coffee Sensitivity: Recognizing the variability in how individuals respond to caffeine is an essential aspect covered in the article. Melissa Rifkin's insights into the differing tolerance levels among people and the need for personalized approaches to coffee consumption add a layer of nuance. Advising those with high blood pressure to consult their doctors on suitable coffee consumption aligns with the principle of personalized healthcare.
Optimal Ways to Consume Coffee: The article concludes with practical tips on optimizing the health benefits of coffee. Recommending black coffee over versions with added sweeteners, milk, or flavorings aligns with the idea of preserving the inherent health properties of coffee. The suggestion to enhance flavor with natural additives like cinnamon or cacao is a valuable tip for those seeking a balance between taste and health. Additionally, the mention of new dairy-free and plant-based creamers caters to the evolving preferences of health-conscious consumers.
In summary, the article effectively combines scientific insights with practical recommendations, providing a well-rounded understanding of the relationship between coffee consumption and heart health.
