The coffee has long been viewed as an unhealthy product and not advisable for diets. In fact, you’ve no doubt heard the usual claim that it is bad for the heart or even harmful since it can raise blood pressure. However, depending on how you prepare it, the reality can be quite different. The neuroscientist Nazareth Castellanos has shared on her YouTube channel a reality that is hardly known and should be known by everyone: sugar-free coffee is one of the greatest protectors of our cardiovascular system, especially from the age of 60.
The Power of Drinking Coffee in the Morning
In the face of the popular belief that to stay healthy both internally and externally, and thus achieve greater longevity, Castellanos is emphatic: “Sugar-free coffee is one of the largest sources of antioxidants in the human diet, not avocado, not orange, not spinach, coffee.”
A single cup contains more than 1,000 bioactive compounds. The most important is chlorogenic acid, a powerful antioxidant and anti-inflammatory that helps combat low-grade chronic inflammation, an enemy that hardens our arteries with age without us noticing until it’s too late. The coffee acts as a shield for the endothelium, the thin layer that lines the inside of blood vessels. By keeping it healthy, blood flows better and the risk of suffering from atherosclerosis is reduced. Additionally, according to the expert, it has even been shown to improve microcirculation in the farthest areas of the body, such as the fingers of the hands and feet.
It Must Be Sugar-Free
As the expert explains, the benefits of coffee are immense, but they are completely destroyed by adding sugar. Castellanos explains that although the good components of coffee do not disappear, adding sugar is what triggers the body’s inflammation, precisely canceling out that protective effect the coffee can provide. “It’s like taking an anti-inflammatory and at the same time eating something that causes inflammation. The two things cancel each other out,” she explains.
What About High Blood Pressure and Diabetes?
One of the greatest fears is whether coffee raises blood pressure. The expert clarifies that it only raises blood pressure temporarily in those who are not used to it. In habitual consumers, the body develops tolerance and this effect disappears. In fact, scientific studies link regular coffee consumption to a reduction of 7% in hypertension risk. However, there are important caveats: people with severe hypertension should absolutely consult their doctor, as in their case two or more cups a day could be harmful. On the other hand, sugar-free coffee is a great ally against type 2 diabetes. Those who drink it daily have a 29% lower risk of developing this disease, which damages arteries “as if it were sandpaper.”
Tips for Drinking Coffee
To make the most of all the benefits of coffee without putting your health at risk, the expert offers some very simple tips that anyone can follow in daily life. The first is that if you like sweet coffee, you should not quit sugar all at once, because the change will be too drastic and you are likely to reject the taste and, therefore, the idea of drinking it without sugar immediately. The best approach is to reduce half a teaspoon each week so that in a month you will have become accustomed to its taste.
When it comes to preparing it, it is preferable to choose drip-filter coffee or the traditional coffee maker of the old days, since this method cleans better certain substances that, if taken in excess, could raise our cholesterol, although capsule coffee or espresso are also good options. Regarding quantity, the perfect dose to protect the heart lies between three and five cups per day, with three and a half cups being the ideal point according to scientists. That said, you must be very careful with the time that passes between cups, because the caffeine’s effect lasts between five and six hours in the body, so if you have trouble sleeping, the best approach is to avoid that cup after around three or four in the afternoon to not spoil your night’s rest. Lastly, remember that coffee doesn’t perform miracles on its own; it’s a wonderful aid, but it should always be accompanied by a healthy meal, a bit of exercise, and a good night’s sleep.
