Coffee is a daily ritual for millions of Australians, offering a much-needed energy boost and moment of comfort. But as more and more Aussies shift towards caffeine-free alternatives, one question frequently arises: can coffee increase blood pressure?
With hypertension a growing concern globally, understanding how coffee affects cardiovascular health is essential. It's even more important now that studies show Australian's are drinking more and more coffee each year.
Did you know that in 2021, Australians consumed an average of 14.4 cups of coffee per week? Insanity. This figure varied by state, but had New South Wales residents on top, averaging 15.2 cups per week, while those in Victoria averaged 13.9 cups. A survey conducted in 2022 also revealed that 75% of Australians enjoy at least one cup of coffee daily.
We drink a lot of coffee. That's why it's important we understand the risks involved. Let's explore the scientific evidence behind coffee’s impact on blood pressure and whether switching to alternatives can offer a healthier option...
The immediate effects of coffee on blood pressure
Caffeine, the primary stimulant in coffee, has been widely studied for its effects on the cardiovascular system. Research suggests that caffeine can cause a short-term increase in blood pressure, even in individuals without hypertension.
A study published in the American Journal of Hypertension found that consuming 200-300 mg of caffeine (equivalent to about two to three cups of coffee) led to an increase in systolic and diastolic blood pressure for up to three hours (Mesas et al., 2011). This effect occurs because caffeine blocks adenosine, a compound responsible for relaxing blood vessels, leading to temporary vasoconstriction and an elevation in blood pressure.
Long term coffee consumption and hypertension risk
While the short-term effects of caffeine on blood pressure are well-documented, long-term studies provide mixed results. Some research indicates that habitual coffee drinkers develop a tolerance to caffeine, reducing its hypertensive effects over time. A meta-analysis published in the Journal of Clinical Hypertension reported that while occasional coffee consumption can raise blood pressure, habitual consumption does not significantly increase the risk of developing hypertension (James et al., 2018). For individuals with existing high blood pressure, reducing caffeine intake may still be beneficial.
Does decaf coffee affect blood pressure?
For those concerned about caffeine's impact, decaffeinated coffee may seem like a logical alternative. Studies indicate that decaf coffee does not produce the same acute blood pressure spikes as regular coffee, making it a potentially safer option for individuals managing hypertension. However some research suggests that even decaf coffee can stimulate the nervous system due to other bioactive compounds, although the effects are generally milder (Lopez-Garcia et al., 2017).
Unfortunately, some decaf coffees still contain caffeine, and they don't need to label they contain caffeine due to local laws stating small amounts of certain ingredients don't need to be displayed. Interesting right?
The case for caffeine-free coffee substitutes
Given the potential impact of caffeine on blood pressure, many are turning to caffeine-free alternatives that offer similar benefits without cardiovascular concerns. Functional mushroom coffee blends, which contain adaptogens such as reishi, lion’s mane, and cordyceps, have gained popularity for their ability to support energy levels, cognitive function, and stress management without increasing blood pressure. These mushrooms contain bioactive compounds that promote relaxation and improve overall well-being (Zhang et al., 2019).
What does this all mean!?
If you experience high blood pressure or sensitivity to caffeine, reducing coffee intake may be a wise decision. Gradually replacing coffee with adaptogenic mushroom blends or herbal alternatives can help maintain energy levels without the risk of blood pressure fluctuations.
While coffee can temporarily increase blood pressure, long-term effects vary depending on individual tolerance and consumption habits. If you're concerned about caffeine’s impact on your heart health, exploring caffeine-free options like functional mushroom blends can be a great alternative. By making the switch, you can enjoy sustained energy and mental clarity without compromising your cardiovascular well-being.
References
- Mesas, A. E., et al. (2011). "Coffee, caffeine, and blood pressure: A systematic review." American Journal of Hypertension.
- James, J. E., et al. (2018). "Long-term coffee consumption and blood pressure: A meta-analysis." Journal of Clinical Hypertension.
- Lopez-Garcia, E., et al. (2017). "Decaffeinated coffee and cardiovascular health." European Journal of Nutrition.
- Zhang, Y., et al. (2019). "The pharmacological benefits of medicinal mushrooms: A review." Frontiers in Pharmacology.
