So Is Good Coffee Good For You
Going by what weve covered so far, you might have guessed that its hard to assess the effects of coffee on health in part because theres so much variability in the contents of different types of coffee. Deciphering coffeeâs effects is further confounded by how differently individuals respond to coffee. This variation depends on factors such as a persons genetics, health, and whether he or she habitually consumes coffee. Caveats aside, lets look at some of the relevant research.
One way of assessing the potential effects of coffee intake on health is to ask people how much coffee they usually drink or have them track their diets for several days and then monitor their health over several years. While this type of study design has many limitations â not the least of which is how accurately people report their diets â it can help identify potential diet-disease relationships. And where this type of research has unveiled possible associations between coffee consumption and health, well briefly consider mechanisms that might underlie these effects.
Foods that are highest in polyphenols include:
- spices: cloves, peppermint, star anise, oregano, sage, ginger
- cocoa powder and dark chocolate
- black, green, yellow, white, oolong tea
- berries: elderberries, strawberries, blackberries, raspberries, cranberries
- red wine
- nuts
- olive oil
Eating more polyphenol-rich foods is linked with a lower risk of cardiovascular disease, including heart attack, stroke, and high blood pressure.
What Are The Risk Factors For High Blood Pressure
Hypertension can creep up on you. Most people dont realize they have it until they are in a situation where their blood pressure is checked or something bad happens like a heart attack.
This is one of the main reasons for being preventative with your health! Its not like you have nerve fibers in your blood vessels to tell you when the pressure is getting too high, so getting ahead of the problem can be a huge advantage.
Some of the things that can factor into high blood pressure include :
- Age
- Diet
- Stress
Notice whats not on that list? Yep! You dont see caffeine there, but well get there in a minute.
Should People With Hypertension Drink Coffee
Drinking three cups on average per day would not cause any trouble, but if you are a coffee lover and if you are unable to stop yourself from three cups, then it might turn into a problem.
Coffee lovers who drink Coffee with more caffeine content can face a risk. People who are regularly intaking Coffee for years together may not be affected that much. Their blood pressure can see some changes, but it will get stabilized after three hours.
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Potential Health Benefits Of Caffeine
Some studies have shown that a few cups of coffee a day or the equivalent can reduce the risk of liver, mouth and throat cancer. Others studies have documented caffeines positive effects on the brain, including a reduction in suicide risk, a boost to long-term memory, and a decreased risk of diseases like Alzheimers and Parkinsons. Caffeine can also boost sports performance in athletes, particularly in team sports like soccer, football or rugby.
Does Dehydration Cause High Blood Pressure
Dehydration causes the blood to become thicker or viscous due to the reduced water content in the blood. Dehydration causes the kidney to release renin. This results in sodium and water retention in the body to correct the low fluid volume. This response, if constant, can cause blood pressure to be high.
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Acute Effects Of Caffeine On Bp In Hypertensive Individuals
The characteristics of the 5 studies selected are shown in . All were conducted in English-speaking countries and included persons between 20 and 82 y of age who were habitual coffee drinkers. All of these studies had a crossover design. Study quality was heterogeneous. Three studies were randomized , and all of the studies were double-blind except for the oldest study . The BP measurements were based on 2 readings in 3 studies, but Freestone and Ramsay and Vlachopoulos et al did not report this information. No losses to follow-up were reported, although in the study by Potter et al one person did not participate in the second protocol because of illness. The BP cutoffs to define hypertension varied among studies and were not reported in 2 studies . Moreover, participants in these 2 studies continued to take their antihypertensive medication, whereas patients in the other studies did not receive treatment. Participants abstained from coffee and caffeine consumption before the study for periods ranging from 9 to 48 h.
Meta-analysis of the acute effects of caffeine on blood pressure in hypertensive individuals, stratified by caffeine intake, caffeine abstinence before the start of the trial, and use of antihypertensive medication
Best Food For High Blood Pressure
A healthy diet along with foods that are high in potassium and magnesium can decrease blood pressure.
I have compiled the following list of best foods for high blood pressure:
- pumpkin seeds
- amaranth
- pistachio
Adding foods like leafy greens,berries,lentils, seeds, and citrus fruits to your meals can help maintain blood pressure and improve your wellbeing.
All these food items are exceptionally delicious. So, I suggest including some of it in your daily meals.
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What To Avoid To Lower Your Blood Pressure
Salt
Salt or sodium chloride has been used to preserve foods and as a flavour enhancer for centuries.
Adults need between 1.2 to 2.4g of salt each day , which is equivalent to 460 to 920mg of sodium.
But in Australia seven out of ten men and three in ten women eat way more than that and much more than the upper recommended limit of 5.9 grams of salt or 2,300 mg of sodium per day.
If you add salt to food yourself this pushes your sodium intake even higher.
A review of studies involving 3,230 people showed that reducing salt intakes by 4.4 grams a day could reduce systolic blood pressure by about 4.2 mmHg and diastolic by 2.1 mmHg.
In those who had high blood pressure there were even bigger reductions of 5.4 mmHg and 2.8 mmHg .
Avoid foods high in sodium. Dont add salt and try to choose lower-salt versions of processed foods.
Alcohol
Consuming one or more alcoholic drink a day is associated with systolic blood pressure that is about 2.7 mmHg and diastolic blood pressure 1.4 mmHg higher than non-drinkers.
Interestingly, when you first drink an alcoholic beverage, blood pressure goes down, only to rise later.
A rise in blood pressure after drinking alcohol is more likely to happen when youre awake, rather during sleep.
The bad news is that larger amounts of alcohol increase your risk of high blood pressure, especially in men, but also to a lesser extent in women.
Liquorice
High blood pressure due to eating black liquorice is rare, but case reports have occurred.
Caffeine
Synthesis Of The Data
In each clinical trial, the net effect of coffee/caffeine on BP was calculated as the difference in mean SBP and DBP change between the intervention and control groups. In crossover designs, the effect of coffee/caffeine was calculated as the difference in BP between the intervention and control periods.
In the meta-analysis of clinical trials on the acute effects of coffee/caffeine on BP, each period of time with BP measurements after the administration of coffee/caffeine was considered as an independent stratum . When a study had more than one measurement in the same period of observation, we used the mean of those measurements. For example, in the study by Freestone and Ramsay , 3 strata were considered, because measures after caffeine intake were available for the first , second , and third periods of observation in both the intervention and control groups. However, protocols a and b in the study by Potter et al were considered as independent studies because they considered different times of caffeine abstinence before the intervention and included a different number of participants. Because none of the studies selected presented the SDi of the mean BP in each stratum, it was estimated by using the following formula:
where SEMi is the SEM in each stratum and ni is the size of each stratum. In studies without information on SEM or other sources to calculate the SD , the SEM was imputed in a standardized way by using the prognostic method with the following formula:
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How Long Does Nicotine Stay In Your System
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How long does nicotine last?
Whenever you smoke or chew tobacco, or inhale secondhand smoke from a cigarette, nicotine is absorbed into your bloodstream.
From there, enzymes in your liver break most of the nicotine down to become cotinine. The amount of cotinine will be proportionate to the amount of nicotine you ingested. These substances are eventually eliminated through your kidneys as urine.
Cotinine, nicotines main breakdown product, can usually be detected in your body for up to three months after ingestion. How long it stays in your system will depend on how you ingested the nicotine and how frequently.
Keep reading to learn how long nicotine can be detected in your urine, blood, saliva, and hair.
Whats The Better Alternative Than Retiring Your Coffee Mug
As a certified fitness trainer, Ive learned that one of the most effective ways to counteract high blood pressure and the onset of CVD is to be physically active, NOT as the studies above prove eliminate caffeine consumption. In fact, as my caffeine and fitness article explains, caffeine can even help you become more fit.
An American Heart Association study, as referenced by several peer-reviewed scientific and medical publications, has recently claimed that people who are physically active have a lower risk of getting high blood pressure 20%-50% lower than people who are not active.
Besides losing weight, there are other reasons to exercise: Being physically active can reduce your risk for heart disease, help lower your total cholesterol level and raise HDL-cholesterol , and help lower high blood pressure. And, again, people who are physically active have a lower risk of getting high blood pressure 20 to 50 percent lower than people who are not active.
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What Does The Heart Foundation Recommend
When it comes to our energy levels and overall health, caffeine cannot replace the combination of a well-balanced heart-healthy diet, exercise and sleep.
A moderate amount of caffeine should be fine for most healthy people to consume. Keep in mind the recommended limit of 400mg per day to avoid any negative side-effects. It is important to remember we are all different and some of us are more sensitive to caffeine than others. These sensitivities can result in several negative symptoms mentioned above which can be unpleasant or unsettling.
If you find yourself experiencing these symptoms, take a note of how much caffeine you have consumed and aim to reduce this gradually until you reach a point where you are no longer experiencing these adverse effects. Some people prefer to remove caffeine entirely and that is completely OK as well.
Do keep in mind the timing of your last caffeine intake. Caffeine can still be in our system around six hours after our last cup. Good quality sleep is important for maintaining health and preventing disease. Be mindful of whether a late afternoon or evening coffee is keeping you up later than planned or preventing a restorative sleep that the body needs every night.
The risk from pure and highly concentrated caffeine products is clear, and the Heart Foundation recommends avoiding all types of products that contain this type of caffeine.
Nickie Hursthouse, NZRD
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Study Selection And Data Extraction
Two investigators independently selected the studies and extracted the data, and discrepancies were resolved by consensus. To examine the effect of coffee or caffeine consumption on change in BP, we selected controlled clinical trials, either randomized or nonrandomized, in which participants had an SBP 140 mm Hg and/or a DBP 90 mm Hg or who were identified as having mild or mild-to-moderate hypertension . Trials with a co-intervention on other lifestyles factors, such as smoking or physical activity, were excluded. As was done in a previous review , the studies were classified into 2 groups, according to whether duration of coffee or caffeine intake was < 1 wk or 1 wk .
To explore the association between habitual coffee consumption and risk of CVD in hypertensive individuals, we selected cohort studies in which the outcome variables were CVD incidence or mortality. Both cohort studies of hypertensive individuals and larger cohorts that presented results in a subgroup of hypertensive individuals were included.
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Does Coffee Raise Blood Pressure
As a stimulant, coffee makes people more alert and awake. Over 154 million adults, or 75% of the US population, are reported to consume some form of it every day. Due to its popularity, there needs to be a better understanding of how it can impact your health. Experts agree that in moderation coffee is not unhealthy, but how does it affect your blood pressure?
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Does Caffeine Influence Blood Pressure
Yes and no. As previously outlined, it can cause short-term increase shortly after consumption. However, there is no evidence to show chronic caffeine consumption has a long-lasting impact on blood pressure meaning if youve been drinking coffee every day for 10 years it will have made virtually no impact on your blood pressureunless, of course, youre adding sugar or other calorie-dense ingredients that can lead to weight gain. But from the standpoint of looking specifically at caffeine, it is neutral with regard to long-term blood pressure.
Not everybody has the same acute reactions to caffeine, however. Tolerance is completely unique and differs from person to person. One person may drink coffee every day and get a buzz after one cup, while another may need two or three to exhibit the same response.
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Why Does Caffeine Raise Blood Pressure
Caffeine causes an increase in blood pressure because of its brief vasoconstrictive effect.
This means that when caffeine is consumed, the arteries become constricted , and blood pressure increases for a period of time.
Most people experience a spike in their blood pressure within 30 minutes to an hour of consuming caffeinated beverages.
The change in blood pressure is temporary, and it will usually return to normal after 3-4 hours.
Caffeine also raises blood pressure by triggering your adrenal glands to secrete adrenaline.
Adrenaline causes your heart to beat faster and your blood vessels to narrow, which leads to an increase in blood pressure.
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What Is Stroke Level Bp
Blood pressure readings above 180/120 mmHg are considered stroke-level and dangerously high. A severe increase in blood pressure that can lead to a stroke is called a hypertensive crisis. Extremely high blood pressure can damage blood vessels and weaken arteries in the brain, increasing the risk of stroke.
How Can You Bring Your Blood Pressure Down Quickly
Here are some simple recommendations: Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. Consume a low-sodium diet. Too much sodium causes blood pressure to rise. Limit alcohol intake to no more than 1 to 2 drinks per day. Make stress reduction a priority.
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How Coffee Raises Blood Pressure In The Long
While drinking coffee may raise blood pressure right after drinking it, the long-term effects are good for blood pressure. Reports have shown, drinking coffee in moderation may be beneficial for it and cardiovascular disease.
The following studies discuss the longer-term effects of coffee drinking on BP and cardiovascular disease. So, grab a nice cup of your favorite blend and continue to read on.
Will Alcohol Mess Up My Blood Test
If you are getting blood work done, its best to avoid alcohol consumption, especially for fasting blood tests. Drinking alcohol can cause irregular enzyme, blood sugar, and fat levels and give inaccurate blood test results. Avoid drinking alcohol before taking these common blood tests: Cholesterol tests.
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What To Eat To Lower Your Blood Pressure
Rolled oats
A review with five research trials included tested the impact of oats on systolic blood pressure and diastolic blood pressure in about 400 healthy adults.
The researchers found that systolic blood pressure was 2.7 mmHg lower and diastolic blood pressure was 1.5 mmHg lower when participants ate around 60 grams of rolled oats or 25 grams of oat bran per day.
This quantity of oats or oat bran contains around four grams of a type of fibre called beta-glucan.
For each extra one gram of total daily fibre, there was an extra 0.11 mmHg reduction in diastolic blood pressure.
Recommended minimum daily adult fibre intakes are 30 grams for men and 25 grams for women.
While some of fibres effect is due to weight loss, soluble fibres produce bioactive products when theyre fermented in the large bowel. These work directly to lower blood pressure.
To improve your blood pressure, eat rolled oats or oat bran for breakfast, add to meat patties, or mix with breadcrumbs in recipes that call for crumbing.
Beetroot
Beetroot is extremely rich in a compound called inorganic nitrate. During digestion, this gets converted into nitric oxide, which causes arteries to dilate. This directly lowers the pressure in them.
A review of 16 trials of mostly healthy young men found drinking beetroot juice was associated with a 4.4 mmHg reduction in systolic blood pressure. But it found no change in diastolic blood pressure.
Vitamin C