A cup in the morning, an espresso after lunch, sometimes another in the afternoon… For many, coffee is part of everyday life. But after the age of 50, or when hypertension appears, some begin to worry about its effects on the heart and arteries.
It must be said that caffeine does indeed act on the body. In some people, it may increase the heart rate, cause a feeling of restlessness, or temporarily increase blood pressure. However, contrary to popular belief, coffee is not strictly prohibited in cases of hypertension.
Does caffeine really raise blood pressure?
Yes, but temporarily. As Dr. Gérald Kierzek explains, “Caffeine can increase blood pressure by 5 to 10 mmHg within an hour of consumption, especially in people who are not used to it..
This increase generally remains transitory. In regular consumers, the body partly develops a tolerance to caffeine, which limits its impact on long-term blood pressure.
“Moderate and habitual consumption of 1 to 3 cups per day has no lasting negative effect on blood pressure, even in hypertensives,” specifies the doctor.
In other words, drinking coffee does not automatically mean putting your cardiovascular health at risk.
How many cups can you drink when you have hypertension?
It depends on the level of hypertension and each person’s sensitivity to caffeine.
The National Health Safety Agency (ANSES) considers that a healthy adult can consume up to 400 mg of caffeine per day. But for people with hypertension, Dr. Kierzek recommends staying around 200 to 300 mg daily.
Or about two to three cups of filter coffee.
In case of mild hypertension: coffee remains authorized
For people with mild to moderate hypertension, it is generally not necessary to cut out coffee completely.
The doctor advises, however, to remain reasonable: “Limit yourself to zero to two cups per day, ideally two espressos maximum.”
The type of coffee can also make a difference. Filter coffee prepared with a paper filter seems more beneficial from a cardiovascular point of view, because it retains certain substances likely to increase cholesterol.
According to Gérald Kierzek, this filter coffee could even have “a protective effect on blood pressure.
When should we reduce further?
On the other hand, when hypertension is severe or unbalanced, more caution is required. Dr. Kierzek therefore recommends not exceeding one cup per day.
Some studies suggest that beyond two cups daily, the risk of heart complications could increase in people with significant hypertension.
And certain signs should alert you: palpitations, feeling of oppression, significant nervousness or blood pressure peaks after consumption. In these situations, temporarily reducing coffee, or even stopping it for a few days, can help see if the symptoms improve.
Is decaffeinated a good alternative?
For people particularly sensitive to caffeine, decaf can be a good compromise.
“Decaffeinated retains the beneficial antioxidants of coffee without the stimulant effect of caffeine”recalls Gérald Kierzek.
Because coffee does not only contain caffeine: it also contains numerous antioxidant compounds studied for their potentially protective effects on the cardiovascular system and metabolism. A little “decaf” can do the trick!
After 50, should you change your habits?
There remains the question of age. With it, the metabolism changes and caffeine can be eliminated more slowly by the body. Some people then become more sensitive to its effects: more disturbed sleep, more frequent palpitations or feeling of agitation.
But that doesn’t mean you should automatically give up coffee after 50.
“Moderate consumption of one to three cups remains safe and even beneficial for most people,” insists Dr. Kierzek.
The main thing therefore remains to listen to your body, avoid excesses and adapt your consumption to your state of health.
Good reflexes to continue drinking coffee without risk
A few simple habits allow you to enjoy coffee while limiting its effects on blood pressure:
- Avoid drinking large quantities over a short period;
- Favor filter coffee rather than certain very concentrated preparations;
- Avoid coffee in the evening if sleep becomes more fragile;
- Monitor your blood pressure regularly;
- Limit other stimulants such as energy drinks;
- Seek advice from your doctor in the event of poorly controlled hypertension.
Because in the majority of cases, coffee remains compatible with good cardiovascular health… provided you focus on moderation.