Benefits of drinking coffee in moderation

Research published in the Chinese Journal of Clinical Endocrinology and Metabolism on September 23 found that people who drank about three cups of coffee or tea a day had a 48 percent lower risk of cardiometabolic disease than those who drank less than one cup a day.

The link between caffeine and heart disease

To assess how caffeine might affect cardiometabolic health, researchers analyzed the caffeine habits of about 360,000 people between the ages of 37 and 73. The group completed questionnaires about their caffeine consumption and habits. The volunteers had no history of cardiometabolic disease when the study began.

Scientists looked at how much caffeine participants consumed and whether they had cardiometabolic disease. After crunching the numbers, the team found that people who consumed about 200 to 300 milligrams (mg) of caffeine per day had a lower risk of cardiovascular disease than those who drank less than 100 mg per day.

Moderate daily caffeine intake may modulate levels of specific metabolites implicated in cardiometabolic disease, such as certain lipids, the researchers said.

Further research

Although more work may be needed, the study’s finding that moderate caffeine intake may reduce the risk of metabolic disease isn’t entirely new.

Previous studies have also shown that moderate coffee drinkers have lower rates of cardiometabolic diseases, such as diabetes and liver disease, and fewer events such as heart attacks.

Additionally, researchers often attribute the benefits of coffee not to caffeine but to polyphenols, which are compounds also found naturally in fruits, vegetables, and legumes that have anti-inflammatory properties.

How much coffee is too much?

If you drink one to three cups of coffee a day and don’t experience any side effects, such as acid reflux or heart palpitations, then you may have reason to continue the habit. However, you should avoid adding extras like sugar, artificial sweeteners, or cream, which add calories and can therefore increase your risk of cardiometabolic diseases.

Research also shows that consuming more than 400 mg of caffeine per day can increase heart rate and blood pressure over time. Some studies have shown a link between higher caffeine intake and a higher risk of dementia and stroke.

It’s important to remember that caffeine isn’t a magic bullet for improving your metabolic health, regardless of whether you’re consuming it responsibly. That said, experts say regular exercise, good sleep, avoiding tobacco and alcohol, and maintaining a healthy weight will do more to help you stay healthy than a few cups of coffee.