High blood pressure, or hypertension, is a serious but common condition, especially among those over the age of 65. The condition, which can lead to heart disease, stroke and other health issues, is treated through lifestyle changes and medications, and for those who want to reduce their caffeine intake, decaffeinated coffee may be an option. However, is decaf coffee a safe option for those with high blood pressure?
Fortunately, according to the latest research, there may be some good news. Studies have shown that drinking coffee with a lower caffeine content might even benefit those with hypertension by reducing their systolic, or top, blood pressure number. The National Institutes of Health’s National Heart, Lung and Blood Institute mentions decaf coffee in its recommendations for lowering blood pressure through diet, stressing moderation and not omitting coffee altogether.
Dr. Clifford Lo, M.D., Associate Professor at Harvard Medical School, sees the potential benefit of decaf coffee for those with high blood pressure. “It is possible that decaffeinated coffee can be beneficial for those with hypertension,” says Lo. “I believe modest amounts of coffee can be safe for those with hypertension.” Lo recommends that those with high blood pressure choose milder decaffeinated coffee varieties, without a lot of added flavoring. “It’s a matter of finding the right balance of quality, taste and healthfulness,” he says.
Much of the good news attributed to decaf coffee has to do with the “coffee lifestyle” that it encourages. “Drinking decaf coffee promotes a general culture of enjoying a cup of coffee as part of your routine,” Lo says. “It’s a great way to engage in social activities, such as simple conversations with friends. That type of relaxation can reduce stress and ultimately lower blood pressure on its own.” It is this type of active lifestyle, along with diet and weight control, that the National Institutes of Health recommends.
When it comes to regulating your blood pressure, it’s important to consider the caffeine content of decaf coffee. A single cup of decaffeinated coffee typically has 2-12 milligrams of caffeine, says Harvard Health, which is much less than the 95-200 milligrams of caffeine in a regular cup of brewed coffee. If you’re still concerned about the amount of caffeine in decaf coffee, you might want to consider caffeine-free tea or low-sodium soup and vegetable juice as alternatives.
For many, decaf coffee can be an enjoyable and beneficial way to reduce blood pressure and enjoy their favorite hot or cold beverage. However, it’s important to note that other lifestyle changes are also necessary. Exercise, weight control, healthy eating, and other stress-reducing activities should also be considered when attempting to manage your hypertension.
Caffeine Myths and Realities
While coffee consumption, in general, has unarguably had some tangible health benefits, the potential detriment of caffeine consumption, especially for those with high blood pressure, remains a contentious point. In a 2019 study published by the American Academy of Pediatrics, it is argued that the purported benefits of caffeine, mainly for those with hypertension, have been drastically overstated and even misrepresented. The authors of the study also note that caffeine consumption has been linked with an earlier onset of hypertension.
Traditionally, caffeine has been associated with various health benefits, such as improved alertness, improved exercise performance, and even improved longevity, as concluded in a study in the National Academy of Science Journal. The authors of this study suggest higher coffee consumption is associated with a healthier lifestyle, but concede that more research is needed to discern the precise relationship between coffee consumption and health.
Still, for those with hypertension, medical studies on the relationship between coffee and blood pressure, whether it’s regular or decaf, are drastically inconclusive. “It’s not a one-size-fits-all answer from a scientific standpoint,” says Dr. Robert H. Shmerling, M.D., an associate professor at Harvard Medical School. “For some, a small amount of caffeine, such as one to two cups of coffee, might not be a problem. For others, any amount might lead to a slight, temporary rise in blood pressure. “The best advice is to know your own body and decide what’s best, based on your own personal experience.”
Lack of Standardization in Decaffeination Process
In the United States, coffee beans that are labeled as “decaffeinated” must contain 97 percent of their original caffeine. However, the other 3 percent of caffeine still carries potential health risks, especially for those with hypertension. Beyond caffeine, the decaffeination process also removes other compounds, including chlorogenic acids and antioxidants, which are known to reduce inflammation and lower blood pressure. Therefore, while decaf coffee isn’t completely risk-free for those with hypertension, its caffeine content is significantly reduced.
Furthermore, the decaffeination process isn’t always standardized across different countries or coffee producers. The decaffeination process varies widely and includes the use of several different solvents. In the US, the primary solvents used for decaffeination are methylene chloride and ethyl acetate, both of which are considered safe by the US Food and Drug Administration. Other countries, however, use different techniques, such as water processing or carbon dioxide, which may be safer than the traditional solvent-based methods. Unfortunately, the standards used to produce decaffeinated coffee are oftentimes confusing, making it difficult to determine the actual amount of caffeine and other compounds in a given product.
Associated Health Risks
The potential health risks associated with decaf coffee are usually minimal, but they should still be considered. As with all caffeinated beverages, drinking too much decaf coffee can make you feel jittery and anxious. This, in turn, can increase your blood pressure and cortisol levels, making it harder to regulate your hypertension. Additionally, decaffeinated coffee can still cause acid reflux and indigestion. Heartburn and acid reflux result from weak digestive tract acids and can increase the risk of stroke and other cardiovascular problems for those with hypertension.
Furthermore, decaffeinated does not always mean caffeine-free. Some brands contain trace amounts of caffeine, and some even contain as much caffeine as regular coffee. If you’re trying to maintain your blood pressure, it’s important to read labels and make sure that the decaf coffee you’re buying says that it is completely caffeine-free. Finally, some individuals may have an allergic reaction to decaf coffee, so it’s important to watch out for any signs of an adverse reaction.
Bottom Line
If managed correctly, decaf coffee can be an enjoyable and beneficial way to reduce blood pressure and enjoy your favorite hot or cold beverage. However, it’s important to be aware of the potential health risks, such as acid reflux, and to make sure that the decaf coffee you’re buying is actually caffeine-free. Additionally, it’s important to remember that decaf coffee, on its own, won’t be enough to reduce or prevent hypertension. It’s important to make other lifestyle changes, such as exercise, weight control, and healthy eating, in order to manage and prevent hypertension.
