FOUR cups of coffee a day is the safe limit, scientists reckon more caffeine can put a strain on your heart.
One study found that consuming more than 400 mg of caffeine per day increases blood pressure and heart rate, forcing the clock to work harder.
Experts at Zydus Medical College in India said the amount is equivalent to about four cups of coffee, 10 cans of Coca-Cola or two energy drinks.
Data from 92 healthy adults showed it made people’s recovery slower after a quick workout.
British coffee lovers drink around 528 cups a year – an average of one or two a day.
One in five study participants – 19.6 percent – exceeded 400 mg of caffeine daily.
This can put healthy individuals at risk for high blood pressure
Dr Nency Kagathara
Lead author Nency Kagathara said: “Regular caffeine consumption can disrupt the parasympathetic system, leading to increased blood pressure and heart rate.
“This could put healthy individuals at risk for hypertension and other cardiovascular events.
“Increasing awareness of these risks is vital to improving heart health.”
Millions of people drink coffee for its stimulating effects, which temporarily increase adrenaline and cortisol, the stress hormone, to improve concentration and alertness.
Drinking too much can cause side effects such as headaches, anxiety and nausea.
Dr. Kagathara’s study, presented at an American College of Cardiology conference, measured people’s blood pressure and heart rate after a three-minute step test.
Heavy java drinkers had the highest readings after five minutes of rest post-workout, showing that their hearts were weaker and slower to recover.
People who consumed more than 600 mg of caffeine per day – about six coffees – had “significantly elevated” scores.
High blood pressure is super common in the UK
Around a third of Brits have high blood pressure, which equates to more than 10 million adults.
It increases the risk of heart disease, dementia, stroke and kidney failure, and many don’t know they have it.
British Heart Foundation nutritionist Victoria Taylor said: “A moderate amount of tea or coffee – four or five cups a day – should be enough for most people.
“Some people are more sensitive to caffeine and may experience palpitations, so it is wise to avoid caffeine.”
How to lower blood pressure
Persistent high blood pressure (hypertension) puts additional pressure on your blood vessels, heart, and other organs and can increase your risk of serious conditions such as heart disease, heart attacks, and strokes. Here’s how to reduce it.
Reduce salt
It is recommended that adults limit their salt intake to 6g per day (about a level teaspoon) to avoid health consequences, including high blood pressure.
The main tip is to change table salt, according to the Salt Substitute and Stroke Study, replacing it with an alternative with reduced sodium and added potassium.
Reduce alcohol consumption
Excessive drinking can narrow blood vessels, which increases the risk of high blood pressure.
Official alcohol consumption guidelines advise that people should not regularly drink more than 14 units per week to keep health risks from alcohol low.
Move
Exercise is good for your heart and blood vessels.
While guidelines recommend 150 minutes of activity per week, if you’re currently very inactive, just a walk to the store every day is better than nothing, and you can work your way up from there.
Studies suggest that isometric exercises — when you hold your body in one position without moving, such as wall squats or planks — are best for lowering blood pressure.
Stop smoking
Smoking cigarettes is a killer. It makes arteries sticky and narrow, which can cause blockages.
Although smoking is not a direct cause of high blood pressure, it can cause an instantaneous increase in blood pressure, heart rate and reduce the amount of oxygen reaching the body’s cells.
Skip coffee
Unfortunately, caffeine can cause a short but dramatic rise in blood pressure — even if you don’t have high blood pressure.
Therefore, reducing coffee consumption is recommended as a lifestyle tip for those with hypertension.
Lose weight
The tips above can help you lose weight, which is beneficial because being overweight in itself is a risk factor for high blood pressure.
Excess weight forces the heart to work harder to pump blood around the body, which can increase blood pressure.
The only way to know if you have high blood pressure is to have a blood pressure test. All adults over the age of 40 are advised to have their blood pressure checked at least every five years.
This story originally appeared on The-sun.com read the full story
