你醒来时很累，但你知道你有盼头了。它不是你的早晨通勤，你的一天工作或按时送孩子上学。
It’s your morning cup of coffee.
And you’re not alone. About62% of Americans每天喝咖啡。但是喝咖啡对你有害吗?
Some people say their heart feels weird after drinking coffee. They may experience a racing heart, heart palpitations or an increased heart rate. So, does that mean coffee is bad for the heart?
科学已经给出了这些问题的答案，对于喝咖啡的人来说，有好消息也有坏消息。
Heart health benefits
Coffee is full of有益健康。According to theAmerican College of Cardiology, drinking two to three cups of coffee per day is associated with maintaining a healthy heart.
“What they found is two to three cups of coffee a day either had a neutral effect – meaning it did not cause harm – or those people experienced a 10 to 20% improvement in cardiovascular health,” saidSudhir Mungee, MD, a cardiologist at OSF HealthCare.
These cardiovascular improvements were associated with a lower risk for:
- Developingcoronary heart disease
- Heart failure
- Heart rhythm problems
- Dying for any reason
If you’re a one-cup-a-day coffee drinker, there’s good news for you, too. The risk of dying of heart-related reasons andstrokeis also lower in those who drink a cup a day.
另外，咖啡豆本身也有营养。
“Coffee beans actually have over 100 biologically active compounds. These substances can help reduce oxidative stress and inflammation, improve insulin sensitivity, boost metabolism, inhibit the gut’s absorption of fat and block receptors known to be involved with abnormal heart rhythms,” said Dr Mungee.
Negative effects on the heart
咖啡因对整体健康的影响是咖啡最大的问题之一。咖啡的咖啡因含量很高——每8盎司的咖啡约含100毫克咖啡因。
Caffeine increases heart rate andblood pressure摄入过多会导致焦虑、失眠、头痛、胃部不适和心律不齐。它也上瘾。
About 400 mg is themaximumamount of caffeine you should consume in one day, which equals about four cups of coffee.
除了咖啡因含量，很多人不喝黑咖啡，这就是咖啡对你的好处变成坏处的地方。添加奶精和糖可以显著增加热量、糖和脂肪的含量。这会导致体重增加、糖尿病和血糖水平升高，进而导致心脏病和其他健康问题。
Finally, while filtered coffee can have a positive effect on the heart, unfiltered coffee – like French press – significantly raises the罹患心血管疾病的风险。
Getting the most out of your coffee
As with all things, Dr. Mungee stresses the importance of moderation.
每天喝两到三杯咖啡。And when adding sweetener , try something besides granulated sugar or creamer, such as:
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- Cocoa powder
- Nutmeg
- Maple syrup
- Oat milk
- Cinnamon
- Sea salt
- Vanilla extract
- Liquid stevia
A word of warning
Coffee isn’t a quick solution for or surefire way to avoid developing heart problems.
“First thing, don’t start drinking coffee if you’re not a coffee person,” Dr. Mungee warns. “If coffee gives you anxiety or heart palpitations, causes you to sweat a lot or keeps you fromsleeping, don’t drink it just because it will decrease your heart attack risk.”
If you’ve been experiencing heart palpitations or a racing heart, consult yourhealth care provider.
Finally, drinking coffee alone is not good enough to sustain heart health. You must also pair your coffee consumption with an active lifestyle and a well-balanced diet rich in heart-healthy foods, such asleafy green vegetables,全谷物，牛油果，瘦鸡肉，鱼，甚至黑巧克力。