Coffee in the morning is best for heart health, says study: Can this routine work for you? | Health and Wellness News

Your cup of coffee could be more beneficial for your body in the morning than later in the day. A US study found that a shot of morning coffee, rather than the all-day-anytime-cup pattern, was significantly associated with lower risks of cardiovascular diseases and all-cause mortality.
“These findings suggest that morning coffee consumption may have beneficial effects on cardiovascular health at the population level,” the study concluded, based on findings from 40,725 adults in the US. It was published in the European Heart Journal.
What the study means
The study found that morning coffee drinkers were 16 per cent less likely to die from any cause and 31 per cent less likely to die from cardiovascular disease compared to non-coffee drinkers. Explaining this, Dr Komal Shah, a scientist working on chronic lifestyle diseases and associate professor at the Indian Institute of Public Health Gandhinagar (IIPHG), says, “Consuming caffeine later in the day can disrupt sleep patterns and reduce sleep quality. Poor sleep is associated with numerous health risks, including cardiovascular disease, weakened immunity and metabolic issues. A previous clinical trial showed that heavy coffee consumption in the afternoon or evening was associated with a 30 per cent decrease in peak melatonin production in night-time compared to controls. Melatonin is a neuroendocrine hormone with a key role in the circadian rhythm, and some evidence suggests that low levels of melatonin are associated with higher oxidative stress levels, blood pressure levels and heart risks.”
What is the impact of drinking too much coffee?
On the overconsumption of caffeine, inevitably the result of drinking cups of the brew through the day, Dr Shah warns of increased risks of blood pressure, heart arrhythmias or irregular and poor sleep quality — all linked to higher mortality rates. “Morning coffee drinkers may be more likely to consume coffee as part of a balanced routine (e.g., with breakfast) and may avoid excessive consumption. All-day drinkers might rely on caffeine for energy due to poor sleep or unhealthy habits. Some experts also recommend coffee as pre-workout drink due to its ability to boost strength, power and endurance during workouts.”
What then is the ideal amount of coffee we should have?
Dr Richa Soni, assistant professor at the Department of Life Sciences, Food Science and Nutrition at Gujarat University, cites guidelines from the Indian Council of Medical Research (ICMR) saying that we should limit the intake of caffeine to below 300 milligrams in a day. “If you take 150 ml of coffee, and it is brewed, it will contain 70-80 mg caffeine and if it is instant (decaffeinated or filtered) coffee, it will contain 50-65 mg caffeine. So moderate consumption is fine.”
Explaining the biochemistry and the interaction of caffeine in the body, Dr Soni says, “Avoid coffee or tea just before or after meals because these beverages contain tannins which bind with the iron in the body and make it unavailable for the body.”
What’s the secret of coffee’s beneficial properties?
That’s because of antioxidants like polyphenols, says Dr Shah. “However, excessive intake may negate these benefits or introduce negative effects from caffeine overload. Moderate drinking is associated with increased metabolic rate, fat oxidation and protection from chronic diseases and may have some health benefits,” she adds.
On the earlier beliefs regarding coffee as harmful and new scientific results overturning them, Dr Sukumar Mehta, Director of Cardiovascular and Thoracic Surgery at Sterling Hospital in Ahmedabad, says the study is interesting. “Historically, coffee used to be considered harmful because of its caffeine content. Later, it was observed that consumption of five cups of black coffee a day was beneficial to heart health,” he adds.
What to watch out for
One piece of warning in the Indian context comes from Professor Rupal Dalal of the Centre for Technology Alternatives for Rural Areas (CTARA) at the Indian Institute of Technology – Bombay (IIT-B). Says she, “While the study appears to be very well done, one piece of warning for Indians is that it is coffee that helps, not sugar. Since we love our sugar, it is pertinent to mention that sugar in the cup of coffee is equally harmful.”
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