Coffee is one of the most popular beverages in the world, with millions of people enjoying a cup or two (or more) every day.

The drink has been linked to various health benefits, including improved cognitive function, reduced risk of type 2 diabetes, and lower risk of certain types of cancer. But what about its impact on cardiovascular health? Can drinking coffee regularly help improve our heart health?.

The Link Between Coffee and Cardiovascular Health

For years, health experts have debated the impact of coffee on cardiovascular health. Some studies have suggested that drinking coffee may increase the risk of heart disease, while others have found no association or even a protective effect.

Recently, a large-scale analysis of studies conducted between 1966 and 2018 found that moderate coffee intake (up to 3-4 cups per day) was associated with a lower risk of cardiovascular disease.

The study, which was published in the journal Circulation, analyzed data from over 1.2 million participants from various countries.

The researchers found that moderate coffee intake was associated with a 19% lower risk of cardiovascular disease compared to no or low coffee consumption. The effect was seen in both men and women and was consistent across different age groups, ethnicities, and geographical locations.

But how exactly does coffee improve cardiovascular health? Although the exact mechanism is not yet fully understood, there are several ways in which coffee may exert a positive effect on our heart and blood vessels.

Coffee and Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. Studies have suggested that drinking coffee may increase blood pressure levels, but the effect is usually small and temporary.

According to a meta-analysis of 21 studies, the increase in blood pressure caused by caffeine was less than 5 mmHg, and the effect waned over time with regular intake. The study also found that the effect was more pronounced in people who were not regular coffee drinkers.

Interestingly, some studies have suggested that long-term coffee consumption may actually help lower blood pressure.

In a study of over 500,000 adults from 10 European countries, researchers found that moderate coffee consumption (3-4 cups per day) was associated with a 4% lower risk of developing high blood pressure compared to no or low coffee consumption. The effect was seen in both men and women and was independent of other lifestyle and dietary factors.

Coffee and Cholesterol

High levels of LDL cholesterol (also known as “bad” cholesterol) can contribute to the development of atherosclerosis, a condition in which plaque builds up inside the arteries and narrows them, leading to heart attack and stroke.

Studies have suggested that drinking filtered coffee (as opposed to unfiltered coffee, such as French press or espresso) may help lower LDL cholesterol levels. This is because filtered coffee contains substances called diterpenes, which have been shown to inhibit the production of cholesterol in the liver.

Additionally, some studies have suggested that coffee may increase levels of HDL cholesterol (also known as “good” cholesterol), which can help protect against heart disease.

In a study of over 3,000 participants, researchers found that drinking 1-3 cups of coffee per day was associated with a 6% increase in HDL cholesterol levels compared to no coffee consumption. However, the effect was not seen in people who drank more than 3 cups per day.

Coffee and Inflammation

Inflammation is a key driver of cardiovascular disease, as it can damage the blood vessels and promote the formation of plaque. Studies have suggested that coffee may have anti-inflammatory properties that can help protect against heart disease.

In a study of over 1,300 participants, researchers found that drinking 1-3 cups of coffee per day was associated with lower levels of inflammatory markers in the blood compared to no coffee consumption. However, the effect was not seen in people who drank more than 3 cups per day.

Coffee and Endothelial Function

The endothelium is a layer of cells that lines the inner surface of blood vessels. It plays a key role in regulating blood flow and preventing clotting. Dysfunction of the endothelium can contribute to the development of cardiovascular disease.

Studies have suggested that coffee may improve endothelial function, possibly by increasing the production of nitric oxide, a molecule that helps dilate blood vessels and improve blood flow. In a study of 21 participants, researchers found that drinking a cup of coffee improved endothelial function within 30 minutes.

Coffee and Heart Failure

Heart failure is a condition in which the heart cannot pump enough blood to meet the body’s needs.

Although there is limited research on the impact of coffee on heart failure risk, a recent study suggested that moderate coffee consumption may be associated with a lower risk of heart failure. The study, which analyzed data from over 20,000 participants, found that drinking 2 cups of coffee per day was associated with a 30% lower risk of heart failure compared to no coffee consumption.

However, the effect was not seen in people who drank more than 2 cups per day.

Coffee and Arrhythmia

Arrhythmia is an irregular or abnormal heartbeat that can increase the risk of stroke and heart failure.

Although some studies have suggested that drinking coffee may increase the risk of arrhythmia, the effect is usually small and occurs mostly in people who already have underlying heart disease or arrhythmia. According to a meta-analysis of 8 studies, the risk of arrhythmia was not significantly higher in people who drank moderate amounts of coffee (2-3 cups per day) compared to those who drank less or no coffee.

Coffee and Caffeine

Although coffee contains several bioactive substances that may contribute to its health benefits, caffeine is the most well-known and studied. Caffeine has been shown to increase alertness, improve mood, and enhance cognitive function.

It also has a mild stimulant effect on the central nervous system, which can increase heart rate and blood pressure. However, most people can tolerate moderate amounts of caffeine without adverse effects.

For healthy adults, the US Food and Drug Administration (FDA) considers up to 400 milligrams of caffeine per day (equivalent to about 4 cups of brewed coffee) to be safe.

Pregnant women are advised to limit their caffeine intake to less than 200 milligrams per day, as high doses may increase the risk of miscarriage or premature birth.

Coffee and Health Risks

Although moderate coffee consumption is generally considered safe and may have health benefits, excessive intake or certain types of coffee may pose risks to some populations. For example:.

Pregnant women: High doses of caffeine may increase the risk of miscarriage or premature birth. Pregnant women are advised to limit their caffeine intake to less than 200 milligrams per day.
People with anxiety or insomnia: Caffeine can interfere with sleep and worsen anxiety symptoms in some individuals.
People with gastroesophageal reflux disease (GERD): Coffee may aggravate acid reflux symptoms and contribute to esophageal damage.
People with high cholesterol: Although filtered coffee may help lower LDL cholesterol levels, unfiltered coffee (such as French press or espresso) may increase cholesterol. People with high cholesterol levels should talk to their doctor about their coffee intake.
People with heart disease: Although moderate coffee consumption is generally considered safe for healthy adults, people with underlying heart disease may be more sensitive to the effects of caffeine and may need to limit their intake.

The Bottom Line

Coffee is a popular beverage that has been linked to various health benefits, including improved cognitive function, reduced risk of type 2 diabetes, and lower risk of certain types of cancer.

Recent studies have suggested that moderate coffee intake (up to 3-4 cups per day) may also be associated with a lower risk of cardiovascular disease. The exact mechanism behind this effect is not yet fully understood, but coffee may help improve blood pressure, cholesterol levels, inflammation, endothelial function, and heart failure risk.

However, excessive coffee intake or certain types of coffee may pose risks to some populations, such as pregnant women, people with anxiety or insomnia, people with GERD, people with high cholesterol, and people with underlying heart disease.

As with any dietary habit, moderation and individualization are key factors to consider when it comes to coffee intake and cardiovascular health.