Coffee is one of the most loved beverages around the world. It is rich in elements that help prevent diseases common in women such as Alzheimer’s disease and heart disease. Coffee also helps in weight loss, boosts immunity and reduces inflammation due to its high levels of antioxidants. However, consuming too much of it can be harmful.

A new study found that consuming more than 400 milligrams of caffeine per day — about one venti-sized coffee at Starbucks — raises the risk of heart disease — even in healthy people. “Regular caffeine intake may disturb the parasympathetic system, leading to increased blood pressure and heart rate,” said lead study author Dr. Nancy Kagathara, of Zydus Medical College and Hospital in Dahod, India.

Kagathara said his team measured the blood pressure and heart rate of 92 healthy adults after they performed a three-minute step test. The study participants were aged 18-45 and had normal blood pressure at the start of the experiments. The study showed that about 20 percent of the participants consumed more than 400 milligrams of caffeine per day, which is equivalent to about four normal cups of coffee or ten cans of soda.

The effects of excessive caffeine consumption depend on individual sensitivity

According to the U.S. Food and Drug Administration, although up to 400 milligrams of caffeine per day usually has no negative effects, some people are more sensitive to it because caffeine is metabolized at different rates.

What is caffeine and how does it affect your cardiovascular system?

Caffeine is a central nervous system stimulant found naturally in more than 60 plants, including coffee beans, tea, chocolate, and guarana. It is also added artificially to many foods, beverages, and medications, such as energy drinks, soft drinks, pain relievers, and alertness drugs.

According to doctors, caffeine causes a short-term increase in blood pressure, especially in people who do not drink it often. This happens because it blocks adenosine receptors in the aorta – causing adenosine levels in the body to increase, which then stimulates receptors that increase sympathetic tone, catecholamine and renin secretion. All this causes an increase in your blood pressure levels.

Caffeine also increases your heart rate due to the release of noradrenaline and norepinephrine. Among many others, caffeine is also linked to atrial fibrillation – which causes a rapid heart rate with constant intake.

Ways to take care of your heart Health

According to experts, there are many ways you can protect your health and blood vessels. Some of these are as follows:

Manage your weight

Studies show that being overweight or obese is associated with high blood pressure and unhealthy blood lipid levels. And so, if you have excess fat around your midsection, it’s time to make lifestyle changes.

Eat plenty of fiber

A diet rich in soluble fiber helps lower your low-density lipoprotein or bad cholesterol levels. So, eat plenty of oats, beans, barley, apples, pears, and avocados.

Limit your salt intake

Studies show that if you reduce the number of teaspoons of salt you consume per day, you can substantially reduce your risk of developing coronary heart disease. Salt is one of the major reasons for the rise in healthcare costs worldwide as it causes heart attacks and strokes.

Don’t skip breakfast

Breakfast should be the first meal of your day, so include nutritious foods like whole grains, cereals, nuts or peanut butter, and fruits and vegetables.

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