If you’re anything like me, the day cannot truly begin until that first cup of coffee. Not only does it wake me up – or, more accurately, makes me feel human – new research suggests it could be doing our hearts some good too.
A new scientific statement from the American Heart Association, published in Circulation, reviewed the latest evidence on coffee, caffeine and heart health. It found that, for most adults, up to 400mg of caffeine a day – roughly three to five cups of black coffee – is generally safe and doesn’t increase cardiovascular risk.
Better yet, moderate coffee consumption was linked to a lower risk of heart disease, heart failure, stroke and type 2 diabetes in some people.
How much coffee should you drink?
The sweet spot appears to be two to four cups a day.
But a “cup” in the research means about 240ml – not necessarily the same size or strength as the large takeaway coffee you pick up on your way to work. Caffeine levels vary depending on the beans, brewing method and number of espresso shots.
The Australian Heart Foundation also recommends limiting caffeine to no more than 400mg a day. As a guide, a cup of instant coffee contains about 80mg compared with around 100mg in a single espresso shot.
Researchers are still trying to understand exactly why coffee might benefit the heart. Experimental studies suggest other compounds found in coffee have antioxidant and anti-inflammatory properties.
The healthiest way to drink coffee
Yes, how you make your coffee matters, particularly if you’re watching your cholesterol.
Unfiltered coffee, including plunger coffee, Turkish coffee and espresso, retains a compound called cafestol, which has been linked to higher levels of LDL, or “bad” cholesterol. Instant coffee and coffee brewed with a paper filter contain much less of it.
You don’t need to give up a dash of milk. But it may be worth reconsidering adding sugar, flavoured syrups and cream, as most of the evidence relates to coffee without those extras.
Should you start drinking more coffee?
Look, probably not. The findings don’t suggest non-coffee drinkers should take it up or that someone happy with one cup needs to work their way up to five.
Much of the research was observational, meaning it found an association between coffee and better health outcomes, but couldn’t prove coffee was the reason.
As Professor Gregory Marcus, chair of the AHA statement’s writing group, points out, “there is no ‘one-size-fits-all’ strategy for safe caffeine consumption.”
We all respond to caffeine differently. If coffee leaves you with heart palpitations, anxiety or disrupted sleep, your own limit may be much lower.
If you have high blood pressure, a heart condition or concerns about how caffeine affects you, it’s worth checking with your GP.
But for those of us who can’t imagine starting the day without coffee, it’s very welcome news.
