Health

Which Beverages Ward off Heart Disease and How Much to Consume

This article highlights the role of certain beverages in reducing the risk of heart disease. We take a look at green tea, red wine, pomegranate juice, coffee, green smoothies, low-fat milk, hibiscus tea, and water and how much should be consumed to reap the heart-health benefits by stanleyskeldon
Estimated reading time: 4 min 14 sec
Which Beverages Ward off Heart Disease and How Much to Consume Photo by Karolina Grabowska on Pexels

Heart disease is one of the leading causes of death in the world, accounting for millions of deaths each year.

While certain factors like genetics and age can increase the risk of heart disease, lifestyle changes like a healthy diet and regular exercise can help lower the risk. Another lifestyle change that can contribute to heart health is drinking certain beverages in moderation. Let’s take a look at which beverages can help ward off heart disease and how much to consume.

Green Tea

Green tea has been shown to have many health benefits, including reducing the risk of heart disease.

A study published in the American Journal of Epidemiology found that people who drank 5 or more cups of green tea per day had a 26% lower risk of death from heart disease compared to those who drank less than 1 cup per day. This may be due to the high amount of antioxidants, specifically catechins, in green tea.

How much to consume: To reap the heart-health benefits of green tea, aim to drink at least 3 cups per day.

Red Wine

Red wine has long been touted as having heart-healthy benefits due to its high concentration of polyphenols, specifically resveratrol.

These antioxidants have been shown to have a positive effect on cholesterol, reducing the risk of heart disease and stroke. However, it’s important to note that excessive alcohol consumption can increase the risk of heart disease and other health issues.

How much to consume: Moderation is key when it comes to red wine consumption and heart health. The American Heart Association recommends no more than 1-2 glasses of red wine per day for men and no more than 1 glass per day for women.

Pomegranate Juice

Pomegranate juice is rich in antioxidants, specifically polyphenols, that have been shown to have a positive effect on cholesterol levels and arterial health.

A study published in the American Journal of Cardiology found that drinking 240 mL (8 oz) of pomegranate juice daily for 3 months reduced the thickness of artery walls in people with carotid artery stenosis, a condition that can increase the risk of heart attack and stroke.

How much to consume: Aim to drink 240 mL (8 oz) of pomegranate juice per day to reap the heart-health benefits.

Coffee

Coffee is one of the most widely consumed beverages in the world and has been the subject of much research when it comes to its effect on heart health.

While initial studies suggested that coffee negatively impacted heart health, more recent studies have found that moderate coffee consumption may actually reduce the risk of heart disease. This may be due to the high concentration of antioxidants in coffee.

How much to consume: Aim to drink no more than 3-5 cups of coffee per day to reap the heart-health benefits.

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Green Smoothies

Green smoothies, which are made from a combination of fruits and leafy green vegetables, are a great way to get a variety of heart-healthy nutrients in one drink.

Leafy greens like spinach, kale, and Swiss chard are rich in vitamins and minerals that can contribute to heart health. Additionally, fruits like berries and pomegranate are high in antioxidants.

How much to consume: Aim to drink at least 1 green smoothie per day as a way to get a variety of heart-healthy nutrients.

Low-fat Milk

Milk is a great source of calcium, vitamin D, and other nutrients that are important for heart health. However, it’s important to choose low-fat or fat-free options to reduce the intake of saturated fat, which can contribute to heart disease.

Additionally, consuming too much milk or other dairy products can contribute to high cholesterol levels.

How much to consume: Aim to drink 1-2 cups of low-fat milk per day to reap the heart-health benefits.

Hibiscus Tea

Hibiscus tea is a popular herbal tea that has been shown to have a positive effect on cholesterol levels, blood pressure, and arterial health.

A study published in the Journal of Human Hypertension found that drinking hibiscus tea daily for 6 weeks reduced systolic blood pressure in people with hypertension.

How much to consume: Aim to drink at least 2 cups of hibiscus tea per day to reap the heart-health benefits.

Water

While not technically a beverage that contributes to heart health, drinking enough water is essential for overall health and can indirectly contribute to heart health.

Dehydration can cause the blood to thicken, making it harder for the heart to pump blood through the body. Additionally, staying hydrated can help regulate blood pressure.

How much to consume: Aim to drink at least 8 cups of water per day to stay hydrated and indirectly contribute to heart health.

Conclusion

While certain beverages can contribute to heart health when consumed in moderation, it’s important to remember that lifestyle changes like a healthy diet and regular exercise should be the main focus when it comes to reducing the risk of heart disease. However, adding heart-healthy beverages like green tea, red wine, pomegranate juice, coffee, green smoothies, low-fat milk, hibiscus tea, and water to your diet can be a great way to make small changes that can add up to big benefits.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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