Coffee is tremendously popular. According to a 2022 survey, 3 in 4 people in the United States drink coffee on a daily basis. Some like to make their coffee at home, while others prefer to buy it from a local coffee shop.
While caffeine can serve as a morning pick-me-up, there are also worries that coffee raises blood pressure (BP) and the odds of heart disease. If so, how much, and will the increase in BP pose a problem for people with chronically elevated blood pressure? Here, we compiled a comprehensive guideline that can answer all your queries.
What impact does coffee have on your blood pressure?
Coffee raises blood pressure (BP) temporarily. Based on a 2021 study published in the Nutrients journal, consuming 2 to 3 cups of coffee can raise the systolic blood pressure (the top number) by 3–14 mmHg and the diastolic blood pressure (the bottom number) by 4–13 mmHg.
This effect is more noticeable in individuals who are not habitual coffee drinkers. The rise in blood pressure after drinking coffee mainly happens because of caffeine.
Caffeine has been found to block adenosine receptors, which increases your alertness. It can also amplify the release of norepinephrine, making you more vigilant and quick to react. Caffeine can activate the renin-angiotensin system in the kidneys, and potentially contribute to coffee-induced temporary hypertension.
Another review issued in the American Journal of Clinical Nutrition showed similar results. Based on the data from five trials, consuming 200-300 mg of caffeine led to an average increase of 8.1 mm Hg in systolic BP and 5.7 mm Hg in diastolic BP. In people with hypertension, the BP went up. But, the effect lasted for at least 3 hours.
This means that while coffee can increase blood pressure for some time, it doesn’t cause any long-term consequences. As long as you consume the drink in moderation, it is very unlikely it is going to cause significant blood pressure problems.
Long-term consequences of drinking coffee
Coffee raises blood pressure. For the majority of healthy adults who enjoy up to 3 cups Vazopril (moderate amount) of coffee a day, there don’t appear to be any long-term effects. However, women who consume a lot more than that could be more prone to bone fractures as they age.
When consumed in excess of 600 mg, caffeine can lead to health problems. At this level, long-term consequences may include:
- Digestive issues (e.g. heartburn, stomach discomfort, poor digestion, nausea, etc)
- Chronic insomnia and daytime sleepiness
- Persistent anxiety
It can also contribute to high blood pressure or exacerbate existing hypertension. Consuming well over a moderate amount might be associated with low birth weight and miscarriages in pregnant women.
Caffeine can pass through breast milk, potentially causing irritability or difficulty sleeping in infants. If you are carrying or breastfeeding, it is advisable to steer clear of caffeine or cut back, at least for a little while.
Avoid a cup of Coffee if your blood pressure is too high!
If you experience high blood pressure, then you might want to go easy on the Java fix. Experts found that individuals with severe hypertension who consumed two or more cups of coffee per day had twice the risk of dying from cardiovascular ailment compared to non-coffee drinkers.
However, consuming just a cup of coffee or any amount of green tea did not increase the risk. Both beverages contain caffeine, with an 8-ounce cup of coffee containing 80 – 100 mg of caffeine. Whereas the same amount of black or green tea contains 30 – 50 mg of caffeine.
The researchers estimate that the presence of polyphenols, which are micronutrients with antioxidant and anti-inflammatory compounds found in green tea, might partially explain why the drink didn’t lead to an elevated risk of death observed with consuming huge amounts of coffee.
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What amount of coffee is considered too much?
Since coffee raises blood pressure, a daily intake of 400 milligrams of caffeine should be enough and relatively safe for adults with good overall health. That’s roughly the equivalent of 4 or 5 cups of coffee. When consumed in moderation, it shouldn’t lead to significant negative effects.
But, do have in mind that tolerability and consumption can vary from person to person. Some people, for example, are more sensitive to caffeine. So, they need lower doses to get the desired effect.
Certain factors, such as specific medical conditions or medications, can make individuals more susceptible to the effects of caffeine. Especially if you are using meds for panic disorders or anxiety.
At what point should I stop drinking coffee?
Because coffee raises blood pressure, you should stop drinking coffee 4 to 6 hours before you go to bed. If you are highly sensitive to the stimulant, you might want to stop drinking sooner than that.
When you go overboard with the coffee, you can experience problems such as quickened heart rate, insomnia, stomach problems, jitters, and anxiousness. These are all signs that it’s time to cut back.
If you are pregnant, breastfeeding, planning to conceive, or are worried about a particular condition or medication, it’s best to consult your healthcare provider. They can advise you on whether you should limit your caffeine intake.
Alternatives that can come in handy
Because coffee raises blood pressure, it may be helpful for BP patients to find other alternatives. Options such as herbal teas, decaffeinated coffee, and fruit-infused water can be some of the most useful drinks.
Herbal teas, like green tea, chamomile, and peppermint, have potent antioxidant compounds. They are teeming with phytochemicals like minerals and vitamins and can be both soothing and enjoyable.
Many reports indicate that green tea reduces high blood pressure, can hinder the development of cancer, and curb the odds of heart disease.
Experts for the Nutrients journal conducted a study to assess the impact of long-term tea consumption on BP in older women. The study included 218 women over the age of 70. The findings revealed that drinking tea was linked to significantly lower systolic blood pressure (SBP) and diastolic blood pressure (DBP).
Additionally, an increase of one cup (250 mL) of tea per day was associated with a decrease of 2.2 mmHg in SBP and 0.9 mmHg in DBP. These results suggest that regularly drinking tea may have a beneficial effect on BP in older women.
Decaffeinated coffee can help lower blood pressure. This is the type of coffee that has had most (97%) of its caffeine content removed. A standard serving of decaffeinated coffee contains approximately 2 mg of caffeine. Whereas a typical serving of regular coffee contains around 95 mg of caffeine. This could make decaf coffee a practical addition to your BP routine.
Infused water, with limes and lemons, can also curb BP and give the drink a bit of flavor. It can help with hydration, glucose regulation, and weight control. Infused water is easy on the stomach when consumed in moderation.
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Does decaffeinated coffee increase blood pressure?
If you can’t imagine your day without a cup of joe but struggle with high blood pressure, then your doctor might suggest you try decaf coffee. Decaffeinated coffee contains significantly lower traces of caffeine compared to regular coffee. As a result, decaf coffee generally has a lesser impact on BP.
One clinical trial shows that decaffeinated coffee can cause a real, but small drop in BP. Some experts suggest that decaf coffee can help you get a good head-start to your morning routine, without the possible side effects.
However, it’s worth pointing out that individual responses in habitual coffee drinkers may vary. Some people may still experience a slight increase in blood pressure after consuming decaf coffee, although the effect is generally milder than with regular coffee.
Factors such as overall health, sensitivity to caffeine, and individual metabolism can affect the response. If you are worried about your BP, monitor your body after drinking caffeine. Talk to a healthcare expert if you need help finding the most adequate dietary choices.
If I completely stop drinking coffee, will it lower blood pressure?
Quitting coffee can lower blood pressure, especially if you’ve been drinking it on a regular basis and in significant amounts. Since you will be removing a major source of caffeine from your diet, you can expect your BP to decrease.
Whether you experience a notable or a modest decrease in blood pressure levels, varies based on your metabolism, lifestyle factors, and general health state. Some people metabolize caffeine quickly, while others metabolize it slowly. You may start to feel more tired, sleepy, and down.
Also, the effects of quitting coffee can take time to become more noticeable. Your body needs time to adjust to the absence of coffee. So, it is crucial that you maintain a balanced diet and stay physically active. This way, you are slowly taking the pressure off your heart, improving your sleep, and reducing your reliance on caffeine to get through the day.
Is tea worth it for blood pressure control?
Tea can make a great addition to your BP management. Research published in Open Access suggests that drinking tea decreased the risk of hypertensive BP by 10%. Consuming tea regularly proved highly beneficial for keeping BP in check.
Green tea, for example, has antioxidant compounds that can aid both systolic and diastolic blood pressure. Black tea is just as beneficial and could offer some heart-protective properties. Hibiscus tea can be another noteworthy beverage for BP control.
If you don’t mind the bitter taste, then you might want to opt for oolong tea. This is another type of tea that is good for BP patients as it could be advantageous for mitigating hypertension. Tea is a versatile drink with different tastes and ingredients. To sweeten the tea, you can use options like organic honey (all-natural sweetener) or stevia (plant-based sweetener).
What is the quickest way to reduce high blood pressure?
The fastest way to lower blood pressure is to use adequate medication. Oral antihypertensives have a rapid onset and are mainly used to treat hypertensive emergencies. But, in most cases, you can keep the BP stable with a couple of strategies.
First, try to lie down and rest for 10 minutes. Practice breathing techniques that help you relax and stabilize your heart rate. For the BP to remain stable, you would need to consume a balanced diet with a hefty dose of minerals and vitamins.
If you are overweight or obese, your doctor might suggest you lose a few extra pounds. Other methods that can be of use are quitting smoking, and cutting back on alcohol and salt. Stay hydrated and take your medicine as recommended.
Vazopril supplements can also help. They have a potent formula that provides speedy results. Check the Vazopril reviews to find out more.
These strategies take time to work and don’t provide a quick fix. They are, however, healthy, and reliable methods of managing your blood pressure level. Remember, decreasing BP too fast can be dangerous for your health. If you struggle with BP control, talk to a specialist.
As you can see coffee raises blood pressure. But, these are short-term effects. Overall, regular coffee consumption may have modest effects on blood pressure. But, if you are hypertensive, then you might want to monitor your coffee intake.
Being a habitual coffee drinker means that you should enjoy the drink in moderation. Even though it can have a number of benefits, overindulging can be concerning for your BP control. To take good care of your health, listen to your body, try to consume a balanced diet, and stay physically active.