Exploring the Benefits of Coffee for High Blood Pressure
Coffee has long been touted for its health benefits, from aiding in concentration to reducing the risk of certain diseases. In recent years, research has explored whether drinking coffee can actually reduce high blood pressure (HBP) and the perceived risks it can bring. Many people looking for natural ways to lower their hypertension are now drinking and suggesting coffee.
High blood pressure is a major risk factor for cardiovascular illnesses such as stroke and heart attack. People with uncontrolled hypertension can face the risk of developing kidney disease, reduced cognitive ability and organ damage when the pressure of the circulating blood is too high. It is estimated that one in three adults in the United States have HBP, yet may be unaware.
Fortunately, while avoiding certain types of food, controlling weight and maintaining healthy levels of stress and physical activity are important steps in managing HBP, there are also specific nutrients such as vitamin E and magnesium, found in some coffees, shown to improve artery health and reduce the levels of cholesterol. Furthermore, caffeine is an ingredient in coffee; this has been known to reduce stress hormones linked to hypertension.
Although the majority of scientific studies link a moderate intake of caffeine, up to 400mg daily, to lower risks of cardiovascular and metabolic disorders, current evidence supporting coffee for HBP administration is still preliminary.
In fact, Japanese and Italian studies suggest that higher blood pressure people, both young and old, can significantly benefit from consuming coffee. A 2017 research found that 2-3 daily doses of 3-4 cups of coffee with a moderate amount of caffeine, have helped to lower systolic and diastolic HBP in men. A 2008 Spanish study also revealed that drinking 6 cups of coffee per day appeared to reduce the risk of mild hypertension.
More importantly, the American Heart Association recently reported that moderate coffee drinking may help in improving cardiovascular health, as well as reducing the risk of heart attack, stroke, and type 2 diabetes.
Coffee’s reported benefits have become so attractive that health professionals are more likely to recommend coffee over other common hypertension medications, such as angiotensin-converting enzyme inhibitors and beta-blockers. Although many would still recommend caffeine-sensitivity tests to ensure that coffee will not harm those with HBP, coffee intake can still be monitored for any side-effects, such as nausea, headaches, agitation, increased heart rate and insomnia.
Overall, coffee appears to have had positive results in helping to reduce HBP. However, further research is still needed to fully understand the impact coffee has across different age and health groups.
Impact of Coffee in Improving the Intake of Nutrients
In addition to its reported benefits for HBP, coffee can also contribute to the daily intake of other essential nutrients. It is no surprise that depending on what we combine or add to our coffee, as well as the beans used, this can influence the variety of vitamins, minerals and antioxidants available in our cups.
Coffee contains a variety of essential nutrients such as magnesium, potassium, niacin, and riboflavin, which are vital for health and wellbeing. When we don’t get enough of these nutrients, it can raise blood pressure levels. For example, magnesium helps lower artery tension, while Vitamin K2 may help improve the elasticity of arteries, resulting in lower HBP. In addition, coffee may also be responsible for raising levels of HDL (good) cholesterol, as well as improving kidney function.
In addition, the health advantages of coffee become more noticeable when the drink is consumed without added sugar, cream, or syrups. These additions can significantly increase the calorie intake and reduce the health benefits otherwise achieved by drinking coffee. For those who wish to add flavor to their brew, zero-calorie sweeteners may be an alternative.
Overall, for those on a perennial search for natural ways of reducing HBP, having some cups of coffee a day may be beneficial in unlocking some innovative methods. Such methods may include reducing the likelihood of developing other diseases caused by hypertension, whilst also avoiding the risk of possibility of the side effects from medications.
What About Decaffeinated Coffee?
It is often believed that most of the health benefits of coffee come from the caffeine content. However, decaffeinated coffee, or de-caf, can also offer many of the same benefits. For example, de-caf is also rich in antioxidants, minerals, and vitamins and tends to promote a healthy heart and lower cholesterol.
The primary component of decaffeinated coffee is not caffeine, but a compound known as chlorogenic acid. This could explain why the number of studies showing that decaffeinated coffee reduces high blood pressure and drive down cholesterol is increasing.
In fact, a University of Florida 2020 study reported that drinking decaffeinated coffee can reduce the risk of developing high blood pressure and cholesterol, if consumed over a long period of time. At the same time, caffeine may also aid in weight loss, reduce fatigue and help with concentration, making both types of coffees potentially beneficial.
In general, caffeine-free beverages such as decaffeinated coffee, although safer for those with hypertension, may still contain traces of caffeine, due to contact with caffeine during production. Therefore, people with sensitive blood pressure should pay attention to their intake of decaffeinated coffee. In addition, for those looking to control their caffeine intake, low-caffeine alternatives are becoming increasingly available, providing more balanced health and lifestyle options.
Is Coffee Really Healthy?
When it comes down to it, the benefits of drinking coffee have always been somewhat disputed. Most recently, biases have arisen due to the incorporation of sugar, cream, and syrups into our highly caffeinated drinks. But there are alternatives to these added ingredients which could still reap the benefits of coffee without any health risks.
By simply replacing coffee with sugar, cream and syrups with healthier options, such as almond milk and honey, one can enjoy coffee while also avoiding sugar and fat.
In addition, people seeking healthier options to coffee may ignore other beverages available. Teas nowadays can offer much of the same benefits, but with reduced or lower caffeine levels. Therefore, for people wishing to reduce their caffeine intake but also enjoy health benefits such as lower chances of HBP, teas may be an alternative.
In conclusion, most research suggests that drinking coffee can improve the body’s resistance to HBP and other diseases, in a healthy and natural way. Although people with sensitive blood pressure should pay attention to their intake, moderate intake of multitudes of coffee can generally have a positive effect on overall health.
Coffee and Stress
When discussing the potential effects of coffee on high blood pressure, it is important to also consider its effect on managing stress levels, which can often go hand in hand. According to medical research, for those drinking an average 3-4 cups of coffee a day, the risk of being under chronic stress decreases. This is because caffeine has an alerting effect which is believed to inhibit the production of stress hormones.
Stress is a major risk factor for cardiovascular diseases and hypertension, as adrenaline raised in stressful situations trigger a response that increases cardiovascular activity, resulting in a raising of blood pressure. Lower levels of stress, however, can help reduce pressure on the cardiovascular vessels and thus help lower HBP.
In addition, caffeine has also been associated with increased levels of dopamine, a neurochemical that can help motivate people to action, inducing a relaxation reaction and reducing fatigue. This can be beneficial for those who over-exert themselves in trying to manage their HBP, as some relaxation time is also needed to manage elevated stress levels.
In general, caffeine intake from coffee can provide people with a short-term reduction in feelings of stress, a good night’s sleep and improved mental alertness, which can reduce the risk of hypertension.
Coffee and Sleep Disorders
Whilst it is possible that moderate consumption of caffeine from coffee can reduce feelings of stress, it is important to acknowledge that too much can have potentially damaging effects such as insomnia. In regards to HBP, insomnia and poor sleep quality can aggravate hypertension by releasing excessive levels of stress hormones, elevating normal levels.
Moreover, caffeine intake is believed to inhibit the production of the neurotransmitter adenosine, which plays a role in regulating heart rate and sleep. When levels of adenosine increase, people may start feeling sleepy and need more time to fall asleep. If this feeling is prevented, either due to caffeine intake or other causes, people may have difficulty in establishing healthy sleeping patterns.
Nevertheless, studies acknowledge that drinking up to 4 cups of coffee per day may be favorable for those with HBP. As most studies suggest, if consumed before 6pm, such moderate intake of caffeine should not disrupt people’s sleeping patterns. By simply managing the timing, individuals can reduce the risk of insomnia or other sleep disorders and still benefit from lower HBP.
In general, although some people may be affected by certain caffeine levels, moderate consumption of coffee can still help lower levels of hypertension and its associated illnesses, provided steps to manage caffeine sensitivity are taken into account.
