[Source – healthnews]
New findings suggest that drinking one to three cups of coffee daily could reduce the risk of developing major cardiometabolic conditions, including type 2 diabetes, stroke, and coronary heart disease. Published in the Journal of Clinical Endocrinology & Metabolism, the study analyzed data from the UK Biobank, which tracks the health outcomes of more than half a million individuals. Researchers found that moderate caffeine intake, particularly from coffee, was associated with a significantly lower risk of these diseases. However, they cautioned that not all caffeinated drinks offer the same benefits.
The study’s results showed that people who consumed between 100 to 300 milligrams of caffeine per day—roughly equivalent to one to three cups of coffee—were less likely to develop cardiometabolic diseases than those who drank less or no caffeine. Coffee drinkers, in particular, saw a 48% lower risk of developing diabetes, stroke, or heart disease. The study also found that tea drinkers benefited from a reduced risk of type 2 diabetes, but not from the same protective effects against stroke or heart disease.
However, experts have warned that the association between moderate coffee consumption and lower disease risk does not necessarily imply causation. Dr. Luke Laffin, a preventive cardiologist at Cleveland Clinic, emphasized the need to consider all available evidence. He cautioned that coffee is not a cure-all for heart disease, but the research does suggest that moderate coffee consumption could offer some protective benefits.
Understanding Coffee’s Protective Effects
While the exact reasons for coffee’s potential health benefits remain unclear, researchers believe that caffeine plays a significant role in promoting heart health. The study indicates that moderate caffeine consumption may help relax blood vessels, enabling better blood flow and reducing strain on the heart. In some cases, the withdrawal from caffeine has also been linked to blood vessel dilation, which can lower blood pressure and improve overall heart function.
Additionally, caffeine may contribute to reducing levels of low-density lipoprotein (LDL), or “bad” cholesterol, by maintaining lower levels of PCSK9, a protein that affects cholesterol breakdown in the liver. This can improve cardiometabolic health, as high levels of LDL cholesterol are a known risk factor for heart disease.
Beyond caffeine, coffee contains high levels of antioxidants, particularly chlorogenic acid, which can provide further protection against cardiometabolic conditions. Michelle Routhenstein, a dietitian specializing in heart disease, noted that for many people, coffee might be one of the primary sources of antioxidants in their diet. These antioxidants combat oxidative stress, a major contributor to chronic diseases like diabetes and heart disease.
Optimizing Moderate Coffee Consumption for Health
While coffee and tea offer potential benefits, experts advise moderation. Excessive caffeine intake, particularly from energy drinks and soda, can have adverse effects on heart health, such as raising blood pressure and causing heart palpitations. Routhenstein emphasized that caffeine’s health effects depend on both the type and quantity of the drink. She suggests sticking to one to three cups of coffee per day, noting that larger servings, such as a 16-ounce mug, could count as two cups.
For those seeking the most health benefits, black coffee is the preferred choice. Drinks loaded with sugar, whipped cream, and artificial flavorings can negate the positive effects of coffee, adding unhealthy ingredients that raise the risk of heart disease. Even adding milk or cream can reduce the absorption of coffee’s beneficial antioxidants, making them less effective in protecting against disease.
However, coffee is not suitable for everyone. Some individuals may experience digestive discomfort or sleep disturbances, and those with heart arrhythmias like atrial fibrillation are advised to avoid coffee altogether. For those who cannot tolerate coffee, tea remains a viable alternative, even though it may not provide the same level of protection against heart disease and stroke as coffee.
The study offers promising insights into the potential health benefits of moderate coffee consumption. While more research is needed to understand the mechanisms involved fully, it appears that enjoying a daily cup of coffee may help reduce the risk of serious cardiometabolic conditions. However, experts caution against excessive caffeine intake and recommend choosing beverages wisely for optimal health.
