This Surprising Drink Could Help Reduce Heart Disease Risk

If you can’t start your day without a cup of coffee, you aren’t alone! Nearly 75% of U.S. adults drink at least one cup of coffee every day. Luckily, that cup of joe isn’t just giving you a much-needed energy boost—it might also help protect your heart. One study found that enjoying 3 cups of coffee, or 200 to 300 milligrams of caffeine, daily was associated with at least a 40% lower risk of developing multiple heart-related conditions. 

While more research is needed, this is potentially good news for coffee drinkers, when you consider that heart disease remains the No. 1 cause of death for both men and women in the U.S. Brew yourself a cup and read on to find out why coffee may be good for your heart.

- Advertisement -

Why Coffee May Reduce Heart Disease Risk

Coffee and heart disease have a complicated relationship history. Caffeine is a stimulant, meaning it revs your central nervous system and can increase your heart rate. Because of this, it’s long been thought to be bad for your heart. However, research tells a different story. Moderate coffee intake appears to actually be beneficial for heart health, especially when paired with a heart-healthy diet.

It Can Help Lower Inflammation 

When you think of antioxidant-rich foods, coffee probably isn’t at the top of your list. Yet, your morning brew is actually packed with these anti-inflammatory compounds. “Coffee contains specific antioxidants like chlorogenic acids and caffeic acid, which are shown to help reduce inflammation in our bodies,” says Angie Konegni, a registered dietitian and owner of Radish Nutrition LLC. While some inflammation is necessary, lowering levels of chronic inflammation is important for overall heart health. 

What’s more, Lisa Andrews, M.Ed., RD, LD, says that coffee’s antioxidant content may also help protect against diabetes—another important risk factor for heart disease. 

It May Decrease Blood Pressure 

Ever get jittery after drinking coffee? Thanks to its caffeine content, coffee can temporarily increase your heart rate, making your heart feel like it’s racing. However, research shows that these short-lived increases don’t necessarily translate to chronically elevated blood pressure levels—especially in people who are regular coffee drinkers. One study found that adults who regularly enjoyed 3 to 4 cups of coffee daily had lower blood pressure levels compared to non-coffee drinkers or those who consumed more than 4 cups per day.  

Coffee’s high antioxidant content may be to thank for at least some of its blood pressure-lowering benefits. According to Konegni, antioxidants in coffee can “boost the elasticity of our blood vessels, which helps improve circulation and manage blood pressure where needed.” 

Still, keep in mind that only moderate coffee intake has been shown to be beneficial, and individual responses to caffeine may vary. It’s important to talk with a health care professional if you have concerns about how coffee could affect your blood pressure. 

It May Help You Stay Hydrated

Coffee is commonly believed to be dehydrating, but that’s not necessarily the case. While the caffeine in coffee is a diuretic (meaning it encourages urine output), the diuretic effect from the caffeine in a standard serving of coffee is mild—especially if you already have a tolerance for caffeine. 

Staying hydrated is important for heart health. Not only does being adequately hydrated reduce how hard your heart has to work to pump blood throughout your body, but being dehydrated might also increase blood pressure. 

While we don’t recommend relying solely on coffee to meet your hydration goals—that cup or two in the morning could get you a little closer. 

Other Ways to Reduce Your Risk

While coffee may have benefits for your heart, preventing heart disease is dependent on other healthy habits, too. 

• Eat More Seafood: Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC, recommends eating more seafood, especially fish. In addition to being high in protein, fish is generally lower in saturated fat and rich in omega-3 fatty acids—essential fats that many adults don’t get enough of. “Focus on seafood varieties high in omega-3 fatty acids, like salmon, mackerel, sardines, anchovies and herring,” says Kolesa. “Omega 3s help with cell communication in the body, which can support a healthy heart.” The American Heart Association recommends eating at least two 3-ounce servings of fish per week.
• Get Adequate Sleep: Needing an extra cup (or two) of coffee to get through the day? It may be time to assess your sleep habits. Not only does adequate sleep ward off the 3 p.m. slump, but it’s also good for your heart. 
• Fuel Up with Good Fats: “Most Americans do not consume enough heart-healthy fats, which is greatly beneficial in reducing risk of heart disease and inflammation,” says Konegni. She notes that foods like olive oil, nuts, seeds, fatty fish and avocado are good sources of healthy fats that can easily be incorporated throughout the day.
• Eat More Fiber: In addition to supporting gut health, fiber has also been shown to reduce the risk of heart disease. The Dietary Guidelines for Americans recommends eating 22 to 34 grams of fiber per day, depending on age and sex. To boost your fiber intake, Andrews recommends eating a wide variety of fruits, vegetables, whole grains, nuts, seeds, beans and lentils.
• Stay Active: Like any other muscle in your body, regular exercise can make your heart stronger. The American Heart Association recommends aiming for at least 150 minutes of moderate-intensity aerobic activity each week. While it might sound like a lot, you can break down this goal into smaller, more approachable increments, like 20 minutes a day or two 10-minute sessions per day. Another benefit of moving more throughout the day? Regular physical activity can help lower stress levels, a key risk factor for heart disease. 

The Bottom Line

Coffee drinkers, rejoice! Your favorite beverage for putting a pep in your step may also lower your risk of heart disease. The sweet spot for optimal benefits appears to be between 2 and 3 cups of coffee daily, ideally enjoyed in the morning versus the afternoon. Just try to keep sugary or high-fat creamers to a minimum. 

Of course, no one food—or beverage—can keep heart disease at bay. For optimal health, pair your morning brew with good sleep habits, regular physical activity and an overall heart-healthy diet.