Raise your hand if you can’t start your day without a cup of coffee (*raises hand*). For many of us, it’s an absolute must-have in our morning routine. It’s true that coffee gives you a boost of energy when you’re hanging out and helps with alertness. It is also proven to be a heart-healthy morning drink.
In fact, according to Johns Hopkins Medicine, drinking one to two cups of coffee per day is linked to a lower risk of heart disease and heart failure.
And there’s a special ingredient that can elevate your next cup: cocoa.
Here, a cardiologist and dietitian explain the benefits of cocoa coffee for heart health.
Benefits of Cocoa Coffee for Heart Health
Here are three reasons your heart will thank you for starting your day with a cup of cocoa java.
1. Coffee drinkers may live longer than non-coffee drinkers
Drinking coffee already feels like you’re gaining superpowers once the caffeine kicks in, but now there’s even more evidence of the benefits.
“If, like me, you enjoy a cup of coffee, you’ll be happy to know that the evidence now supports you,” says Nikki Bart, MD, a heart failure and heart transplant cardiologist at the Victor Chang Cardiac Research Institute. Research shows that moderate coffee consumption can improve your longevity and heart health.
In fact, in a study published in January 2022 in the European Journal of Preventive Cardiology1, researchers found that up to three cups of coffee per day can reduce a person’s risk of death from heart disease or stroke.
But Dr. Bart cautions that doesn’t mean you should start drinking coffee all day. “The benefits you experience have a dose-dependent effect, with one to three cups appearing to be the optimal amount in recent studies,” she says. “More and you might hurt yourself.”
2. Coffee drinkers may have lower rates of heart disease and stroke
Your morning or afternoon pick-me-up could reduce your risk of heart disease, stroke, and heart failure, says Colette Micko, RD, a registered dietitian nutritionist at Top Nutrition Coaching.
An older review from November 2013 in Circulation2 supports these claims in a meta-analysis including more than 35 studies. Researchers found a 15% lower risk of heart disease when a person drank a moderate amount of coffee (between three and five cups per day) compared to someone who didn’t drink it at all.
“Coffee consumption of six cups or more had no positive or negative effects on cardiovascular disease health,” says Micko.
Drinking coffee has also been associated with a reduced risk of stroke, according to the results of a November 2021 study in PLOS Medicine. As part of this large, multi-year study, more than 365,000 adult participants tracked their coffee and tea consumption beginning in 2006. In a follow-up in 2020, researchers found a 32% lower risk of stroke for those who reported drinking two to three cups of coffee or two to three cups of tea each day, compared to people who drank neither beverage.
3. Cocoa Powder May Reduce Inflammation
Coffee has its own heart-healthy benefits, but adding cocoa can further enhance these benefits. And some benefits of coffee and cocoa are similar.
“Like coffee beans, cocoa powder contains flavanols, which have anti-inflammatory effects, relax blood vessels and improve blood sugar control,” says Dr. Bart.
To go even further, Micko explains that flavanols are chemical compounds found in plants that are part of the family of antioxidants called flavanoids. “Flavanols have been shown to reduce inflammation and improve blood circulation, which may have a positive impact on heart health by relaxing blood vessels, thereby lowering blood pressure,” she says.
Keep in mind: cocoa and chocolate are not the same thing. Cocoa powder has less saturated fat and added sugar (provided it’s not sweetened).
Tips for Making Heart-Healthy Coffee with Cocoa
1. Pay attention to portion sizes
You don’t need to overdo it with cocoa powder to reap the benefits of adding it to coffee. And since unsweetened cocoa powder can be bitter, a little goes a long way.
Micko recommends adding up to two tablespoons of cocoa powder or raw cocoa powder to your daily coffee to get maximum heart health benefits. “If you enjoy the added flavor of your coffee, there’s no harm in adding it to your daily routine,” she says.
2. Avoid Extra Cream and Sugar
Coffee is a naturally calorie-free beverage, but if you add cream, sugar, and other flavorings, the calories can start to add up. Dr. Bart says these products can have negative effects on heart health if you’re not careful.
“For example, a café grande/venti with cream, sweeteners and syrups can often have as many calories as a main meal,” she says. Additionally: “Sugar, artificial syrups, and sweeteners are often pro-inflammatory, negating the benefits of coffee itself. For optimal benefits, skip these optional extras.”
Micko adds that other tasty additions can also compromise heart health. “I would avoid adding full-fat dairy, coconut oil, or butter to coffee, all of which contain high amounts of saturated fat and can increase the risk of heart disease.”
If you want more flavor, add spices to your coffee like cinnamon or nutmeg.
3. Opt for organic when possible
Look for organic on the label when purchasing coffee and cocoa powder. “Conventional coffee beans and cocoa beans are usually heavily sprayed with pesticides in agricultural practices,” explains Micko.
The healthier the ingredients, the better. “Look for cocoa powder with 4 percent naturally preserved cocoa flavonoids,” says Dr. Bart. “Also make sure the first ingredient is cocoa and not sugar. And make sure it’s not sweetened.”
Make other heart-healthy choices to pair with your cocoa coffee
Once you’ve made your cup, Dr. Bart says she likes to take a walk to get a few steps in the day. You can also walk to your local coffee shop and get some light exercise while having your morning cup of coffee.
“I like to walk to the nearest coffee shop as a ritual,” says Dr. Bart. “My favorite place means I walked 4,000 steps and got all the benefits of caffeine before I even started my day.”
And as a heart-healthy bonus, you can do it with a friend to add connection and community to your day, says Dr. Bart. Staying socially connected can have a positive effect on heart health, according to the Heart Foundation.
:max_bytes(150000):strip_icc()/VWH-GettyImages-1403033479-75a831fda1034dbbb1459287c4f80219.jpg?w=390&resize=390,220&ssl=1 "How to differentiate your symptoms")
:max_bytes(150000):strip_icc()/Health-GettyImages-1065545886-c97e9aba3e3743888c546d411433570f.jpg?w=390&resize=390,220&ssl=1 "How does the coconut aminos compare themselves to soy sauce?")
