Whether you prefer a cup of matcha for morning energy or chamomile to relax before bed, tea is a key part of many of our days. And even better news: Research suggests tea may also support heart health. But the type of tea you drink, when you drink it and how much you have can make a difference. So what’s the healthiest way to drink tea? We asked the experts!

Why healthy blood vessels mean better heart health 

“If you think of the veins and arteries as expressways or rivers, when there are traffic jams, road construction or dam breaks, trouble ensues,” explains William Shutze, MD, vice president of the Society for Vascular Surgery and vascular surgeon at Texas Vascular Associates. “Undiagnosed or untreated vascular disease can lead to life-threatening or life-changing consequences, like heart attack, stroke, pulmonary embolism or even limb loss. In most cases, vascular conditions are highly treatable, often without surgery if treated by a vascular surgeon.”

When the vascular system isn’t functioning as it should, you can develop vascular disease. “Vascular disease is an umbrella of conditions that affect the vascular system by slowing circulation and impacting the way the body functions,” adds Dr. Shutze. “Up to 40 million Americans have a vascular disease, yet many have never heard of common conditions like peripheral artery disease (PAD), carotid artery disease (CAD) and abdominal aortic aneurysm.”

“Vascular disease is most often caused by a buildup of plaque, cholesterol or other substances in the blood vessels, which can narrow or block blood flow,” explains Dr. Shutze. Factors that can increase risk include:

• Diabetes 
• Obesity
• Smoking 
• High blood pressure or cholesterol
• Aging

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New research on tea and heart health 

In a Journal of Internal Medicine study, researchers followed nearly 486,000 adults in China for an average of nine years. They found that those who “habitually” drank tea had an 11 percent lower risk of vascular disease compared to those who didn’t. Researchers also found that drinking six to eight cups of tea daily was associated with the lowest vascular disease risk among people who drank tea weekly. And black tea also showed a more consistent association with lower vascular disease risk than green tea. (More on the “why” behind this later.)

What might explain these results? “Tea is made from the leaves of the Camellia sinensis plant,” explains Erin Duffy Stokes, ND. “Tea leaves contain a high amount of polyphenols, mainly flavonoids, with one of the most prevalent being catechins. It is widely recognized that catechins are supportive of vascular health.”

“Another explanation could be that habitual tea drinkers may have overall healthier habits such as being more active or making more balanced plate decisions for meals,” adds Leah Murnane, MS, RD, CSSD, LDN, owner of Lettuce Eat Dessert. “These behaviors lead to better heart health.”

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The healthiest ways to drink tea: 4 pro tips

If you want to upgrade your tea-drinking habit from a warm cup of comfort to a powerhouse for supporting your vascular health, we asked our experts for their best advice: 

1. Drink the right amount of tea

So do you have to drink six to eight cups of tea a day to get the health benefits seen in the study? Not necessarily. “Although the highest benefit was shown with the highest amount of tea intake, you can still benefit from two to three cups of black or green tea each day,” says Stokes. 

2. Try this type 

Both black and green tea were linked to a lower risk of vascular disease, but black tea showed this association across more types of blood vessel disease, explains Dr. Shutze. “Black tea leaves are left to darken in the air before drying, which creates different natural substances that may affect blood vessels in their own way.” Still, Dr. Schutze says more research is needed before recommending one over the other, so feel free to enjoy both. 

3. Pick the right temperature 

If you usually heat water for your tea without ever thinking about the temperature, you may want to start doing so. Stokes says drinking tea at a non-scalding temperature was one of the habits associated with a lower risk of vascular disease. But the ideal temperature for steeping tea depends on the type you’re having. “Green tea, in particular, is sensitive to being steeped in boiling water and is actually best steeped in 160 to 185 degrees, while black tea can tolerate near boiling (around 200 degrees),” says Stokes. “Be sure to let both green and black tea cool slightly before consuming.”

4. Steep it this way 

It’s easy to drop your tea bag in your mug and not give it another thought, but it’s worth paying attention to how long you leave it in. “Remember not to oversteep your tea—longer is not better here,” says Stokes. “If you steep your tea beyond the recommended two to three minutes for green tea and three to four minutes for black tea, it can actually degrade the beneficial compounds found in the tea leaves.”

The bottom line on the best way to drink tea for your heart health 

Tea lovers can celebrate the news that the warm cup of goodness you love can also do so much more for your health! So the next time you’re in the mood for tea and want to support your health in the process, consider giving our experts’ advice a try. Your heart will thank you!

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

It’s no secret that women’s heart health hasn’t always received the attention it deserves. And that includes the connections between heart health and women’s health topics like your period, pregnancy and even perimenopause. Until now! New guidelines released today from the American Heart Association (AHA) and three other leading medical organizations aim to change that. We asked top doctors to break down what this means for you and what you should be doing to protect your heart health in your 40s, 50s, 60s and beyond.

American Heart Association’s new heart-health guidelines 

When you think of heart health, perhaps you only think of things like blood pressure and cholesterol. But new AHA guidelines are bringing women’s health factors into the conversation. Rather than have you read through pages and pages of research, we asked Sadiya S. Khan, MD, MSc, FAHA, Magerstadt professor of cardiovascular epidemiology at Northwestern University Feinberg School of Medicine, to break down the three biggest takeaways:

“The American Heart Association and three other leading organizations introduced this new three-part series to address the gaps in heart health care for girls and women by bringing together experts from across women’s health,” says Dr. Khan. The guidance includes three main points: 

• Be proactive earlier: “Heart health should be a priority beginning in adolescence with an approach that spans your full life—not just an individual moment in time,” says Dr. Khan.  
• Look beyond the usual heart health factors: “Menstrual health, pregnancy health and mental health are all connected to heart health and should be part of every conversation,” adds Dr. Khan. 
• Women’s heart care needs a unique approach: “This new guidance personalizes heart care by recognizing that girls and women experience biologic transitions not experienced by men like periods, pregnancy, perimenopause and menopause,” explains Dr. Khan.

She adds that this new AHA guidance is particularly important for women in midlife: “Midlife is a time when many things are changing in health, perhaps the most prominent being perimenopause and the menopausal transition, and that it is connected to heart health,” adds Dr. Khan. “This guidance is especially important because it recognizes perimenopause as a distinct stage of life, so that symptoms of both menopause and heart health are taken seriously.”

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Your age-by-age guide to heart health 

So you know the gist of the new AHA guidelines, and you’re ready to be proactive about your heart health, but what exactly should you be doing? We asked our experts to give age-by-age guidance:

Women in their 40s

“Oftentimes, the 40s can feel like such an in-between, sandwich phase with young kids, aging parents and still feeling too young for heart health to be an issue,” says Dr. Khan. “Some women may have pregnancies during this time, and some may be experiencing early signs of menopause. The framework helps separate your age from what you are experiencing in your health—to move beyond your age to what is relevant to your care.” And since both pregnancy and the menopausal transition can affect heart health, we’re explaining what you should prioritize in this decade. 

Tip: Know your heart health numbers now

“Don’t wait until something feels wrong to learn about your heart health,” says Christopher Davis, MD, FACC, a triple board-certified internal medicine, cardiovascular disease and interventional cardiologist. “Your 40s are the ideal time to establish a baseline. Heart disease often begins silently, many years before symptoms.”

Dr. Davis recommends scheduling time to discuss your heart health and review your numbers with your doctor at least once a year or as often as your doctor recommends. “Know your blood pressure, cholesterol, blood sugar and waist measurement,” adds Dr. Davis. “Ask whether ApoB—a measure of the number of cholesterol-carrying particles that can contribute to plaque—and Lp(a), a mostly inherited risk marker, would add useful information.”

Women in their 50s

Menopause symptoms can last for years, well into your 50s, but treatments like menopausal hormone therapy (MHT), nonhormonal options and lifestyle changes can make a big difference in managing them, says Dr. Khan. And because the menopausal transition can also affect your heart health, this is an important time to prioritize heart healthy habits like regular movement.

Tip: Prioritize building muscle

“Make strength training a regular part of life,” recommends Dr. Davis. “Muscle is not just about appearance—it helps your body manage blood sugar and supports long-term heart health, especially during menopause.”

Add strength training into your health routine at least two days a week, working towards two to three sessions a week of 30 to 45 minutes each, says Dr. Davis. “Work the major muscle groups, and add at least 150 minutes of moderate aerobic activity weekly—for example, brisk walking for 30 minutes on five days,” he adds. 

Women in their 60s 

“This is the decade of life when heart troubles can become more common, so asking about your heart risk and how your prior history—including your period history, age at menopause, if you had any complications of pregnancy—can help guide what to do next,” explains Dr. Khan. 

Tip: Focus on keeping your blood vessels healthy

Dr. Davis explains that healthy blood vessels support good circulation and healthy blood pressure. And one way to keep them healthy is through movement.

“Movement supports nitric oxide, a natural signal made by blood vessels that helps them relax,” explains Dr. Davis. “Aim for 30 minutes of moderate activity on most days, or shorter sessions if that is more realistic. Walking, cycling, swimming and dancing all count. A 10- to 15-minute walk after a meal is a simple way to help your body handle blood sugar. Keep strength training at least twice weekly.”

Good news for foodies: Food can also support healthy blood vessels. “Nitrate-rich foods such as beets, spinach and arugula can also support the body’s nitric oxide pathway,” adds Dr. Davis. That means this type of fare helps relax vessels so blood can flow more freely. 

Women 70 and older

“Healthy aging requires continued attention to optimizing heart health, and focusing on heart, mind and brain health is increasingly important,” at this stage, says Dr. Khan. 

Tip: Keep your body strong and mobile

“Strength and movement help with circulation, blood sugar control, stamina and resilience,” explains Dr. Davis. “They also reduce the risk of frailty—the loss of strength and reserve that makes illness and injury harder to recover from.”

Dr. Davis says improving your physical function and quality of life doesn’t have an age limit. “Try to move every day in a way that is safe for you,” adds Dr. Davis. “That might be a 20- to 30-minute walk or several shorter walks. Add light resistance exercise at least twice weekly, plus balance work, such as supported single-leg standing or chair-rise practice. Tailor the plan to mobility and fall risk.”

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What women of all ages need to know about heart health

Even if it’s been a while since you last had your period, your menstrual health history could share a story about lifelong health conditions like PMOS that can affect your heart. “Irregular periods can be a marker of other conditions,” explains Dr. Khan. “For example, polyendocrine metabolic ovarian syndrome (PMOS), which was formerly known as polycystic ovary syndrome (PCOS), is a cardiovascular risk marker.”

And if you’re still getting your period, your monthly cycle can have implications for your heart health today. “Irregular periods or heavy menstrual bleeding can also impact a woman’s sleep, ability to participate in physical activity and mood symptoms, which are all interconnected with heart health,” adds Dr. Khan. 

Another consideration is mental health, which is relevant throughout our lives. “The brain and heart are constantly communicating,” adds Dr. Davis. “During stress, the body releases hormones such as adrenaline and cortisol. When that stress response stays switched on, blood pressure, sleep, inflammation and blood sugar regulation can suffer.” 

The bottom line on women’s heart health

While women’s heart health hasn’t always received the attention it deserves, this new guidance is helping change the conversation. So whether you decide to pursue therapy to support your mental health, talk to your doctor about a history of irregular periods or develop a more consistent exercise routine, know that no matter your age, you can always take steps to protect your heart.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If your last doctor’s visit ended with a warning about your blood pressure numbers creeping up, you’re far from alone. The good news is that a surprisingly simple kitchen-cabinet staple may help. New research suggests a tiny daily dose of peppermint oil could give your heart a gentle assist, no prescription required. Here’s everything you need to know about how peppermint can lower your blood pressure naturally.

What the new peppermint oil study found

Researchers wanted to know whether something as humble as peppermint could make a measurable difference for those living with elevated blood pressure (hypertension). In a study published in PLOS One, adults with mild to moderate hypertension took 1 drop of peppermint oil diluted in 4 ounces of water twice a day for 20 days.

The results were more impressive than you might expect. Participants saw their heart rate slow and their systolic blood pressure (the top number) drop by 8.5 mmHg. British researchers who conducted the study called it “a sizable short-term effect.”

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How mint benefits blood pressure and heart health

So how does a little peppermint pull off such a big shift? Researchers credit menthol and other antioxidants naturally found in mint. Those compounds appear to help widen and relax blood vessels, which allows blood to flow through with less resistance. That means less strain on your heart with every beat. When blood vessels are more relaxed, both your blood pressure and your heart rate have a chance to settle into a calmer rhythm.

What to look for when buying peppermint oil

Not every bottle of peppermint oil is food-safe, and this is where it pays to read the label carefully. Some oils are made strictly for aromatherapy or topical use and shouldn’t be swallowed. Here’s what to check before you buy:

• Look for a bottle clearly labeled “ingestible,” “food-grade” or “dietary supplement.”
• Avoid anything labeled for aromatherapy or external use only.
• Stick with trusted brands. The researchers used Piping Rock Pure Oil of Peppermint, which sells on Amazon for about $8.

A single bottle can last a very long time when you’re using one drop at a time, which makes this one of the more budget-friendly wellness experiments you can try.

How to add peppermint to your daily routine

To mirror what the study participants did, add 1 drop of ingestible peppermint oil to 4 ounces of water and drink it twice a day for 20 days. Pair it with something you already do—your morning coffee ritual, your afternoon tea break—so it becomes second nature rather than another item on your to-do list. And because peppermint has that bright, refreshing taste, it’s pleasant to sip.

One important note: Peppermint oil isn’t a replacement for the blood pressure medication or plan your doctor has already put you on. Talk to your doctor before adding it to your routine, especially if you take heart or acid reflux medications, so you can be sure it’s a good fit for you.

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The bottom line on peppermint for blood pressure

Managing blood pressure often feels like it demands big, sweeping changes. But this research is a reminder that small, consistent habits can add up. A drop of peppermint oil in a glass of water isn’t a miracle cure, but it may be one more supportive tool you can lean on as you take care of your heart.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

High blood pressure gets most of the headlines—and for good reason. But low blood pressure can be just as worrisome when it lingers, especially for women navigating midlife and beyond. If your readings often dip below what’s considered normal, or you feel dizzy every time you stand up from the couch, it’s worth paying closer attention. So what exactly is a dangerous low blood pressure for a woman? Here’s what doctors want you to know, when to worry and the simple steps you can take at home to feel steadier.

What is a dangerous low blood pressure for a woman?

Blood pressure is the force of blood moving through your arteries, measured in millimeters of mercury (mmHg). The top number (systolic) measures the force when your heart beats, while the bottom number (diastolic) measures the force when your heart rests between beats.

A healthy blood pressure reading for adults is below 120/80 mmHg. But what is a dangerous low blood pressure for a woman? A measurement below 90/60 mmHg is generally accepted as low blood pressure, also called hypotension, says Mia Kazanjian, MD, a Stanford-trained radiologist. That said, some people naturally run lower without any issues, she notes—the threshold isn’t quite as set in stone as it is for hypertension (high blood pressure).

Women are also prone to a common type of low blood pressure called orthostatic hypotension, the sudden drop that happens when you stand up after sitting or lying down. When you’ve been still for a while, blood pools in your legs and abdomen. Stand up, and there’s briefly less blood flowing back to your heart—triggering that woozy, off-balance feeling.

“A mild form of this disorder can affect about eight to 10 percent of women and about six to eight 6 to 8 percent of men younger than 50,” says Majid Basit, MD, a cardiologist at Memorial Hermann Medical Group. “After age 60, up to 20 percent of women and 15 percent of men can be affected.”

Why the gender gap? “Women tend to be affected more frequently and more severely than men partly due to a woman’s more active parasympathetic nervous system, which is responsible for blood pressure regulation,” Dr. Basit says. “Women also have higher estrogen levels and a lower center of gravity, which may play a role in this disorder.”

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Symptoms of low blood pressure

Low blood pressure can be sneaky, but your body usually sends warning signals. Symptoms of low blood pressure may include:

• Dizziness or lightheadedness
• Feeling off balance
• Blurred vision
• Weakness
• Confusion

“Low blood pressure may indicate reduced blood flow to organs and cause dizziness or fainting,” says Swapnil Patel, MD, Vice Chairman, Department of Medicine at Hackensack Meridian Jersey Shore University Medical Center.

When low blood pressure becomes dangerous

Occasional drops in blood pressure typically aren’t a problem. Chronic or sudden drops are a different story. Low blood pressure can require emergency medical attention when it stems from dehydration, bleeding from trauma, allergic reactions, infections or medication side effects, Dr. Kazanjian says. Left untreated, severe hypotension can lead to shock and low to no organ function.

If you experience a sudden blood pressure drop that’s not improving or is accompanied by other symptoms (such as clammy skin, shallow breathing, a rapid pulse or confusion) seek medical help right away. 

Simple ways to combat blood pressure drops

If you have mild low blood pressure or orthostatic hypotension—not a medical emergency—you can often manage it at home. Treatment for low blood pressure depends on the cause, says Evan S. Jacobs, MD, a cardiologist at Conviva Care Center. “If it’s medication side effects, the medications can be adjusted. If it’s dehydration, the answer may be to drink more water.”

For those with orthostatic hypertension, in particular, Dr. Jacobs recommends wearing compression stockings (which help blood flow back to your heart from your legs and feet) and standing up slowly to give your body a moment to adjust. “Make sure you have something you can hold onto for a few seconds until any lightheadedness passes,” he adds.

When to talk to your doctor about low blood pressure

Home remedies help, but medical care matters when dizziness starts running the show. “A patient should see a doctor if the symptoms are limiting quality of life, have led to falls or near-falls or have ever resulted in loss of consciousness,” Dr. Jacobs says. Visit your primary care doctor or a cardiologist to get an accurate diagnosis.

Tracking your numbers at home also gives your care team a fuller picture. Preventive cardiologist Elizabeth Klodas, MD, recommends using an upper arm cuff—still the gold standard—and waiting for five minutes of quiet sitting before you measure. Bring your monitor to your next appointment and ask the nurse to compare readings with the office cuff, so you know the numbers you’re logging at home are reliable.

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The bottom line on dangerously low blood pressure

Your blood pressure story is bigger than any single reading. Pay attention to patterns, note when symptoms strike and don’t brush off chronic dizziness as “just getting older.” It’s information worth having—and worth sharing with the doctor who knows you best.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

You know the drill at your annual physical. One of the first things you do once you’ve made it into the exam room is step on the scale. And if your doctor doesn’t share your body mass index (BMI) with you right then, a quick check of your health portal after your visit will usually reveal it. BMI has long been a main metric medical professionals use to assess health, but is it all it’s cracked up to be? New research suggests that when it comes to long-term heart disease risk, another measurement called waist-to-height ratio may be more helpful. We spoke to doctors about which is really a better gauge of your health and how you can improve your numbers if they’re not where you hoped they’d be. 

What is BMI?

“BMI is a calculation that compares your weight to your height,” explains Bernadette Anderson, MD, MPH, physician and award-winning author. “It is commonly used as a quick screening tool to help identify whether someone’s weight may be associated with increased health risks.”

And while a BMI calculator is often used as a tool for assessing health risks, it doesn’t account for everything. “It doesn’t directly measure body fat, distinguish fat from muscle or tell us where fat is stored in the body,” continues Dr. Anderson. “I think of BMI as one piece of information about your health, not a definition of your health.”

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Why you should pay attention to waist-to-height ratio

“Waist-to-height ratio compares the size of your waist to your height,” says Dr. Anderson. “What makes it particularly useful is that it gives us information about central or abdominal fat. Excess abdominal fat, particularly visceral fat, the deeper fat surrounding our organs, is associated with greater risk for heart disease, high blood pressure, type 2 diabetes and other metabolic conditions.”

So why is waist-to-height ratio being compared to BMI? New research from scientists at the University of Pittsburgh School of Medicine, published in The Lancet Regional Health – Americas, found that after examining data from more than 2,700 participants for more than five years, waist-to-height ratio was better at predicting long-term heart disease risk than BMI. This was especially true for people with a BMI under 30, who are not considered obese by BMI standards but may still carry excess stomach fat linked to greater heart disease risk, something waist-to-height ratio can help identify.

“I think this research reinforces something important: We have to look beyond weight alone when we’re talking about health,” says Dr. Anderson. 

“Where we carry weight can sometimes tell us something that weight alone cannot,” adds Dr. Anderson. “I don’t see this research as a reason to simply replace BMI with another number. To me, it is a reminder that health rarely fits neatly into one measurement. Waist-to-height ratio may give us another simple way to recognize risk that we might otherwise miss.”

How to measure your waist-to-height ratio

“Measure your height and your waist using the same unit, either inches or centimeters, and divide your waist measurement by your height,” explains Dr. Anderson. “For example, if your waist is 32 inches and you’re 66 inches tall: 32 ÷ 66 = 0.48.” 

“Use a flexible tape measure” to get your waist size, recommends Meghan Garcia-Webb, MD, a triple board-certified doctor in internal medicine, lifestyle medicine and obesity medicine. “Locate the top of your hip bone. This is about the same level as your belly button. Wrap the tape measure around your abdomen at this level, breathe out naturally and record the number. That is your waist circumference.”

And while it may be tempting to suck in your stomach while measuring, Dr. Anderson cautions against this to make sure the number you get is an accurate reflection of your health.

When you calculate your waist-to-height ratio, here’s how Dr. Webb says you should think about your results.

• Normal: 0.4 to 0.49
• Increased health risk: 0.5 to 0.59
• Even higher risk: 0.6 and above

“The easiest way to remember it is: Try to keep your waist circumference less than half your height,” adds Dr. Anderson.

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3 tips for improving your numbers

If your waist-to-height ratio doesn’t quite turn out where you want it to be, the good news is that lifestyle choices can improve your numbers and help reduce your risk of certain health conditions in the process, says Frank Agullo, MD, FACS, board-certified plastic surgeon and clinical associate professor of plastic surgery at Texas Tech University Health Sciences Center Paul L. Foster School of Medicine. That means you have the power to change things. 

“Visceral fat is very responsive,” says Dr. Agullo. “It’s usually the first fat to arrive when your habits slip and the first fat to leave when your habits improve. This is good news, because you can monitor your waist circumference as you’re dieting and often see more change than on the scale, which can be discouraging.” His advice: 

• Eat enough protein: Dr. Agullo recommends aiming for 25 to 35 grams of protein with each main meal. “Protein preserves muscle, and muscle is what keeps your metabolism from sliding as you age,” he says. 
• Get enough fiber: Aim for 25 to 35 grams of fiber a day, recommends Dr. Agullo. “Fiber slows how fast sugar enters your bloodstream, which blunts the insulin spikes that encourage the body to store fat centrally. It also helps keep you fuller for longer,” he adds. 
• Get enough sleep: Dr. Agullo recommends clocking seven to nine hours of sleep a night, even on the weekends. “Short sleep raises cortisol, a stress hormone that encourages abdominal fat,” he explains. 

The bottom line on BMI vs. waist-to-height ratio

The thing with health metrics, including BMI, is not that they aren’t helpful tools for some, but that they don’t account for everyone. Even if you have a healthy BMI, that doesn’t necessarily mean your heart health is where it needs to be. The key to maintaining good health—including reducing your risk of cardiovascular disease—is prioritizing the everyday choices that can help you get there.

Regularly checking your blood pressure reading at home or the pharmacy is one of the smartest things you can do for your heart. But once those two digits flash on the screen, what do they actually mean? Understanding what’s considered normal blood pressure for women—and how it shifts with age—helps you know when to relax and when to call your doctor.

Normal blood pressure for women

Blood pressure measures the force of blood moving through your arteries, recorded in millimeters of mercury (mmHg). Your systolic blood pressure (top number) reflects the force when your heart beats. Your diastolic blood pressure (bottom number) reflects the force when your heart rests between beats.

In 2017, the American Heart Association and American College of Cardiology updated their blood-pressure guidelines so they apply to all adults rather than differentiating by age group, explains Mia Kazanjian, MD, a Stanford-trained radiologist. Here’s what’s considered normal blood pressure for women and when your readings indicate levels that are too high:

Low blood pressure isn’t as strictly defined as elevated blood pressure. Generally, readings under 90/60 mmHg are considered low, though some women naturally live at lower numbers without any symptoms, Dr. Kazanjian notes.

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How women’s blood pressure changes with age

Our average blood pressure tends to climb over the years, and women face a bigger shift after menopause. In fact, women are at higher risk of high blood pressure than men after age 65, in part because blood vessels naturally become stiffer as estrogen declines.

“As women age, particularly after menopause, blood vessels naturally become stiffer and blood pressure tends to rise,” confirms Swapnil Patel, MD, vice chairman of the department of medicine at Hackensack Meridian Jersey Shore University Medical Center.

That doesn’t mean high blood pressure should be treated aggressively to hit textbook targets as we age. Dr. Kazanjian points out that overly aggressive control can backfire in older adults who have been living with higher numbers for years or who manage multiple conditions.

When to worry about high blood pressure

Elevated numbers are a warning sign for health problems such as heart disease, vascular disease and kidney trouble, says Anahita Dua, MD, a vascular surgeon at Massachusetts General Hospital. “When blood pushes against artery walls for too long, it can incite damage, further increasing the possibility of serious complications like heart attack, heart failure or stroke,” she cautions.

Dr. Dua recommends contacting a doctor promptly if readings consistently land above 130–139 systolic and 80–90 diastolic. A hypertensive crisis—180/20 mmHg or higher—requires emergency care, especially if paired with blurred vision, chest pain, confusion, nausea, severe headache or shortness of breath.

Low blood pressure can also be an emergency. Dehydration, blood loss from trauma, allergic reactions, infections or medication side effects can drop levels dangerously low, potentially leading to shock and poor organ function if untreated.

How to get an accurate reading at home

Because a single office reading rarely tells the whole story, preventive cardiologist Elizabeth Klodas, MD, encourages patients with hypertension or borderline numbers to track their pressure at home.

Upper arm cuffs remain the gold standard. “In one study, wrist monitors matched arm readings only 43 percent of the time, and often ran higher,” says Dr. Klodas. OMRON monitors get high marks from Judith Goldfinger, MD, a clinical cardiologist and director of vascular medicine at Mount Sinai West. For the most accurate results, Dr. Goldfinger advises:

• Wait at least 30 minutes after coffee or exercise
• Sit quietly for five minutes before putting on the cuff
• Keep your feet flat on the floor
• Take a second reading, since the first is often a bit high

Cuff size matters, too. Measure your arm circumference halfway between elbow and shoulder—standard cuffs fit 22 to 34 cm, large cuffs 34 to 44 cm.

Wellness

High Blood Pressure in the Morning? Here’s How To Block ‘The Morning Surge'

Between wearable tech like rings, smartwatches and tried-and-true blood pressure cuffs, it’s easier than ever to keep track of your blood pressure levels throughout the day. And if you monitor yours closely, you may have noticed it’s higher at certain times of day, especially when you wake up—and it’s not in your head. We asked […]

Easy ways to keep your blood pressure in the healthy range

Maintaining a blood pressure reading at 120/80 mmHg or lower substantially reduces your risk of heart disease, heart attack and stroke. It also protects your brain: Research in Neurology suggests lowering high blood pressure can slash dementia risk by up to 41 percent.

Beyond a healthy diet, regular physical activity and maintaining a healthy weight, there are several study-backed everyday habits to try:

• Snack on apples, pears, oranges or sweet potatoes for soluble fiber (Tip: Struggling to get at least 25 grams of fiber a day? Try stirring a supplement such as LOAM Prebiotic Fiber Formula into your daily coffee, tea or smoothie.)
• Cook with cardamom—about 1 teaspoon daily can help normalize blood pressure readings within 12 weeks
• Hug loved ones at least twice a day (women who did had readings 12 points lower)
• Try taking 300 mg of grape seed extract daily, which has been linked to 8-point systolic drops in eight weeks
• Practice slow breathing—inhale for five counts, exhale for five—for 10 minutes daily
• Squeeze a tennis ball for eight minutes three times a week
• Laugh often and garden 20 minutes a day, five days a week, both of which lower blood pressure spiking stress levels

The bottom line on normal blood pressure for women

A normal blood pressure reading for women is at or below 120/80 mmHg, though that number may increase slightly with age. If yours has been creeping up, give our smart lifestyle tips a try. And remember to always talk to your doctor before starting supplements or changing medication. The good news? Small steps really can add up.

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You know your heart is constantly beating, but when it suddenly starts racing, you may worry.. If you’re knee-deep in an intense exercise or  just finished up a vigorous walk, you might chalk up a fast heart rate to exercise. But if you’re not doing much of anything, it can be alarming.  We spoke to two cardiologists to find out what is a dangerous heart rate, what’s normal and how to help keep your heart rate in a healthy range.

What is a dangerous heart rate?

“A heart rate is generally considered ‘dangerous’ if it is consistently too fast (tachycardia) or too slow (bradycardia) for the current situation, especially if it is accompanied by symptoms,” explains Ameera Ahmed, MD, interventional cardiologist with Dignity Health Mercy Medical Group. “For most adults, a consistently resting heart rate over 100 beats per minute (bpm) or under 60 bpm warrants investigation by a doctor.”

And while 60 to 100 bpm is a generally good range for most women to stay within at rest, there will be exceptions based on your personal health. “At rest, a heart rate below 60 or above 100 beats per minute is generally the threshold where I start paying closer attention, though a resting rate in the 40s and 50s can be completely normal and healthy for a fit woman, so context matters,” adds Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic.

Most wearable devices like smart watches or the Oura Ring measure your heart rate, or the number of times your heart beats per minute. But you can also calculate it yourself. Simply “place your index and middle fingers on the inside of your wrist, just below the thumb, count the beats you feel for 30 seconds [and] multiply that number by two to get your beats per minute.”

Wellness

Is Your HRV Normal for Your Age? What It Means for Your Heart Health

If you wear a fitness tracker, you’ve likely seen a stat labeled “HRV” pop up on your screen. But what does it mean, and does it matter? Short for heart rate variability, HRV has become a popular metric for assessing overall wellness, stress and cardiovascular health. But if your number seems low for your age […]

What is a dangerous heart rate while exercising?

The other exception to an elevated heart rate? You likely guessed it: exercise. We hear all the time that one of the key benefits of regular physical activity is getting our heart pumping, but just how much pumping is too much? Well, it depends on the type of exercise. For example, a heart rate that makes sense while walking might be different during other more intense forms of exercise. 

“While walking, this is typically a light-intensity activity, so your heart rate might rise modestly, often into the 90 to 120 bpm range depending on pace and fitness,” says Dr. Tobb. “A dangerous sign is a heart rate that spikes disproportionately to the effort. For instance, jumping above 150 bpm on an easy stroll, or one paired with chest pain, severe shortness of breath, dizziness or a feeling like your heart is racing out of control.”

“During more vigorous exercise, [your] heart rate naturally climbs higher. A rough general guide for maximum heart rate is 220 minus your age, though this varies person to person,” adds Dr. Tobb. “A dangerous heart rate during vigorous activity is one that exceeds your safe training zone along with warning symptoms, or one that spikes suddenly and doesn’t gradually settle as you slow down or rest.”

Symptoms of a dangerous heart rate

Certain symptoms could signal a dangerously high or low heart rate before you or your device even notice. Dr. Tobb says symptoms to watch out for include:

• Chest pain, tightness or pressure
• Lightheadedness, dizziness or feeling like you might faint
• Shortness of breath with minimal exertion or especially at rest 
• Losing consciousness or fainting 
• Fluttering, pounding or skipping sensation in the chest (heart palpitations)
• Nausea, jaw/arm discomfort or cold sweats
• Unusual weakness or fatigue, especially if it’s sudden 

Dr. Tobb says an occasional brief spike in heart rate is usually not cause for concern and could be due to stress, standing up quickly, a warm room or even caffeine. But a persistently dangerous heart rate is worth having checked, as it can lead to:

• Stroke, as certain irregular heartbeat rhythms like atrial fibrillation allow blood clots to form
• Heart failure from the heart working overtime 
• Cardiac arrest in severely dangerous heart rate cases
• Worsening of underlying conditions such as coronary artery disease or thyroid disease
• Fall injuries from fainting

“This is why I encourage [people] not to dismiss a pattern of concerning heart rate readings, even if they feel okay in the moment,” adds Dr. Tobb. “Early evaluation is far easier to manage than a later crisis.”

Wellness

Can Menopause Cause Heart Palpitations? Doctors Reveal When To Worry

Your heart is racing. You feel a flutter in your chest. Is something wrong? If you’re in menopause, the answer might surprise you: These sensations could be related to this transitional period in life. From heart palpitations to changes in your resting heart rate, menopause can affect your heart in ways you might not expect. […]

5 tips to help maintain a healthy heart rate

While a dangerous heart rate can have serious complications for your health, there are easy things you can do at home to help support a normal heart rate. Dr. Ahmed shares her top five simple tips:

• Stay hydrated: Aim for 64 to 80 ounces of water a day. “Add electrolyte supplementation if you are exercising vigorously or exposed to heat for longer periods of time,” Dr. Ahmed adds. 
• Eat magnesium-rich foods: Aim for one serving of spinach, almonds or pumpkin seeds daily, says Dr. Ahmed. “[You] can also use magnesium supplements in consultation with your doctor,” she continues. 
• Lower stress: Aim for 10 minutes of diaphragmatic breathing every day, recommends Dr. Ahmed. “This activates the vagus nerve, which naturally slows an elevated heart rate,” she explains. 
• Get moderate exercise: About 150 minutes of moderate exercise, such as brisk walking, per week is a good target to aim for, says Dr. Ahmed. 
• Keep an eye on caffeine: Lower your caffeine intake to less than 200 mg a day, which translates to no more than a 12-ounce cup of coffee, adds Dr. Ahmed. 

The bottom line 

If you find that your heart rate often isn’t quite where it should be, it’s worth having a conversation with your doctor. And remember, a healthy heart rate starts with all the little things you can do each day.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Heart disease often develops silently for decades, and a calcium heart scan is one of the few tools that can spot trouble long before symptoms appear. Here’s what cardiologists want you to know about the test, what the numbers mean and whether it’s right for you.

What is a calcium heart scan?

A calcium heart scan is a quick, noninvasive CT imaging test that measures calcium buildup in the coronary arteries, the blood vessels that supply the heart. Calcium acts as a marker for plaque, which narrows arteries and raises the risk of heart attack and other cardiac events.

The test also goes by CAC scan, CT calcium score and coronary calcium score, and cardiologists use those terms interchangeably. Dr. Gaurav Banka, a board-certified cardiologist, told Torrance Medical that “heart disease often develops quietly over decades” and that early tools like calcium scoring help doctors catch risk when prevention still works. Specialized software tallies a total score by measuring the volume and density of calcium deposits that show up as bright white spots on the artery images.

Wellness

Mammograms May Reveal Hidden Heart Risks—if You Ask This One Question

Many of us get routine mammograms to try to protect ourselves from cancer. But can a mammogram detect heart problems too? The answer is yes. New research finds this routine screening tool can offer a valuable insight into our future heart health, but only if we know to look for it. We consulted top doctors […]

What does your CAC score mean?

A score of zero is ideal and points to a very low risk of a major cardiac event, while scores above 300 signal severe calcification and significantly higher risk.

A score of 1 to 100 reflects mild plaque buildup, and 100 to 300 indicates moderate buildup, according to Dr. Anas Alani, a noninvasive imaging cardiologist and director of the cardiac CT program at Loma Linda University Health. “If you have a calcium score of zero, that’s the best-case scenario. Studies show that your risk of a major cardiac event over the next five years is extremely low, less than one percent per year,” Alani said. High scores carry serious weight. “In some studies, patients with a calcium score above 300 had a risk equivalent to someone who already had a heart attack. Scores above 1,000 represent extensive disease and require very close follow-up,” he said.

How much does a calcium heart scan cost?

A calcium heart scan typically runs $100 to $400 out of pocket, depending on the hospital or imaging center performing the test, according to GoodRx.

Insurance usually doesn’t cover this heart test since it’s considered a screening rather than a diagnostic procedure, so most patients pay directly. That price reflects a fast appointment with minimal equipment beyond the CT scanner itself. There’s no contrast dye, no IV and no lengthy prep, which helps keep costs lower than other cardiac imaging studies. The scan itself takes only minutes, but the information it delivers can shape years of treatment decisions. Some employers, wellness programs and cardiology practices offer discounted or bundled pricing, so it’s worth calling ahead to compare rates in your area.

Who should get a calcium heart scan?

People with intermediate cardiovascular risk who aren’t sure whether to start cholesterol medication are among the best candidates for a calcium heart scan, along with patients who have a family history of premature heart disease.

The test also helps people with borderline or conflicting risk factors get a clearer, more personalized picture of their cardiovascular risk. “A score of zero can be very reassuring and may allow some patients to safely delay medication while focusing on lifestyle prevention. Conversely, an elevated score can help identify patients who would benefit from earlier or more aggressive treatment,” Banka said. Early detection lets doctors start medications when appropriate, guide lifestyle changes that slow plaque buildup and flag high-risk patients before a heart attack or stroke happens.

What happens during a calcium heart scan?

Patients lie on a CT scanner table for about five to 10 minutes, with no contrast dye and no IV required. The only prep is skipping caffeine and cigarettes beforehand, since both raise heart rate and can blur the images.

“The entire scan takes about five to 10 minutes. It’s very low radiation, about one millisievert, which is less than the natural background radiation we’re exposed to in a year,” Alani said. The process is fast, simple and low-risk, which is part of why cardiologists have embraced it as a first-line screening for adults with unclear risk profiles. Patients typically receive results within a few days and can review them with their doctor to plan next steps, whether that means monitoring, medication or lifestyle changes.

Can a calcium heart scan predict other health risks?

New research suggests a calcium heart scan may predict mortality risk from conditions beyond heart disease. An Intermountain Health study presented at the American Heart Association Scientific Sessions 2025 tracked more than 40,000 patients over five years, comparing all-cause mortality by CAC score.

Of the patients with any CAC who died during the study, only 25% died from cardiovascular disease, while 75% died from noncardiovascular causes. Patients with any level of CAC were two to three times more likely to have died from any cause. “We know that not having any CAC is a predictor of being in good coronary health, but we were surprised to find that it may also be a sign you’re in good general health. Someone’s CAC score could be a more powerful predictor of a person’s overall health than we previously thought,” Jeffrey L. Anderson, MD, principal investigator and a distinguished clinical and research physician at Intermountain Health, said in a statement. Anderson said coronary plaque may correlate with plaque elsewhere in the body and may weaken immune surveillance that protects against cancer.

If you’re sick of bad news every time you get your blood pressure checked, we’ve got a little hack that can help within a few hours. Allow us to introduce the best drink to lower blood pressure fast and keep it healthy: beet juice or beetroot juice. 

Now, we know some of you just said “yuck” or “I don’t have a juicer,” so hear us out. You can simply add beetroot juice concentrate (sold on Amazon) to water or a smoothie for an easy drink that improves heart health, says Parth Bhavsar, MD, a board certified family medicine physician and founder of TeleDirectMD. It’s a mess-free way to hide the “earthy” taste of beets while still getting all the blood-pressure-lowering benefits. And those health benefits are pretty impressive.

Why beetroot is the best drink to lower blood pressure 

Because beetroot juice is high in nutrients known to lower both systolic and diastolic blood pressure, a team of researchers at Queen Mary University of London decided to directly test its impact. They gave volunteers about 16 ounces of beetroot juice (equal to 4.5 tablespoons of juice concentrate). Within three to six hours, systolic blood pressure—the top number, which doctors watch most closely because it’s more strongly linked to stroke and heart risks—had dropped a whopping 10.4 mmHg. And the diastolic number had dropped 8 mmHg.

Wellness

9 Foods That Lower Your Blood Pressure Naturally—One Works in 24 Hours!

You already know that keeping a lid on your blood pressure is a great way to improve your heart health. After all, doing so has been shown to reduce the risk of heart disease by 60 percent. And one of the easiest ways to do so is by enjoying delicious, nutrient-dense foods that lower your […]

Why beetroot juice works both immediately and long term

Beets and beetroot juice “have a high amount of natural nitrates,” notes Dr. Bhavsar. (Heard nitrates cause cancer? Those are actually synthetic nitrates used as preservatives. Natural nitrates are good guys.) As you drink beetroot juice, bacteria in your mouth and stomach begin converting those nitrates into nitric oxide, a gas that helps blood vessels to relax and widen, improving blood flow. The result, says Dr. Bhavsar, is that your heart can pump blood through your arteries a lot more easily, creating less resistance and leading to lower blood pressure right away. 

The long-term news is just as good. The same Queen Mary University research team did a follow-up study during which patients with high blood pressure drank a lot less beetroot juice (about a cup daily, equal to 2 tablespoons of juice concentrate). After four weeks, their systolic blood pressure was down 7.7 mmHg, almost as much as in the study where folks drank 16 ounces of juice. And not only did it stay down over time, there were no signs that people were building tolerance to the effect, a problem with some medications used to manage high blood pressure.

An important note: For many, beetroot juice will not replace blood pressure meds. And daily beetroot juice may not be advised for those with kidney stones or blood-sugar issues like prediabetes or diabetes, says Dr. Bhavsar. Get your doctor’s okay to drink beetroot juice daily as part of your overall plan to lower your blood pressure.

The older you are, the better beetroot juice works

During a 2025 University of Exeter study, half the test subjects were aged 18 to 30 and half were aged 67 to 79. Everyone sipped nitrate-rich beetroot juice for two weeks. Blood pressure dropped meaningfully in the older group. In the younger group, it barely budged. 

Turns out, young bodies actually make a good deal of their own nitric oxide (the gas that relaxes blood vessels). But as we get older, production declines. So older adults have more to gain from the bump in nitric oxide triggered by drinking beetroot juice and enjoy greater blood pressure lowering effects. 

The best time to drink beetroot juice for high blood pressure​

You’ll probably be most inclined to drink it three to six hours before a doctor’s appointment, which is totally fine. But for the biggest benefits you want to take it consistently, says Dr. Bhavsar. If you drink it first thing in the morning—8 to 16 ounces of fresh juice or 2 to 4.5 tablespoons of concentrate mixed with water or in a smoothie—you’ll get benefits just as your blood pressure hits its peak around midday, which works best with your natural body rhythm.

One tip from Dr. Bhavsar: Skip antibacterial mouthwash. Why? Oral bacteria helps convert dietary nitrates in beets into the nitric oxide that relaxes blood vessels, and antibacterial mouthwash kills off some of these bacteria, “decreasing the effectiveness of beet juice.”

How do I make beetroot juice taste good while still lowering my blood pressure?

Beetroot juice concentrate really disappears into most classic smoothie recipes made with tropical fruit like banana, pineapple and mango. If you’re watching your blood sugar, berries are a great lower-sugar choice. A little nut milk or avocado can also help make the drink creamy and mellow out the beet flavor. But if you really just don’t like beets, we do have another couple options to consider.

Weight Loss

Top Doc: Beetroot Is the Superfood That Keeps Your Heart Healthy, Vision Sharp + So Much More

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2 more drinks that lower blood pressure

To reduce your blood pressure without drinking beetroot juice, consider these tasty—and effective—alternatives:

Tart cherry juice 

In an American Journal of Clinical Nutrition study, men with mild high blood pressure drank water mixed with about 4 tablespoons of Montmorency tart cherry concentrate, which is high in a blood-vessel-relaxing antioxidant called anthocyanins. Within two hours, systolic blood pressure had dropped 7 mmHg—a reduction the researchers compared to some blood pressure medication. Like beetroot juice concentrate, you can drink this concentrate mixed in water or your favorite smoothie. 

Hibiscus tea 

Made from another anthocyanins-rich plant, this tea is naturally sweet, tart, ruby-red and caffeine-free. In one study of adults with mild high blood pressure, drinking three 8-oz cups of hibiscus tea daily for six weeks lowered systolic blood pressure by 7.2 mmHg compared to a placebo drink—results published in The Journal of Nutrition. Hibiscus tea bags are widely available at grocery stores, and it’s a main ingredient in many Celestial Seasonings “zinger” flavors as well as their Prebiotic Blend Hibiscus Punch. Enjoy it hot or cold. 

The bottom line on the best drink to lower blood pressure

Beetroot juice, tart cherry juice and hibiscus tea can all be tasty tools that help you keep your blood pressure at healthy levels and your heart in tip-top shape. So pick your favorite and make it part of your daily routine. For best results, pair your new drink habit with a healthy diet, regular physical activity and stress management, says Dr. Bhavsar. And get ready for a whole lot of great blood pressure checks! 

Whether you can’t imagine mornings without the sweet smell of coffee, it gets you through the mid-day slump or you enjoy a cup late at night with your favorite dessert, coffee is a daily staple for many of us but if you’re an avid java drinker, you may have wondered: How much coffee is too much? New guidelines from the American Heart Association have the answer, revealing how many cups of coffee per day is safe—and can even deliver health benefits. We asked experts to share the details every coffee drinker needs to know. 

What does coffee do to our bodies?

You know that coffee is a huge part of your life, but do you know what’s actually in those beans you brew every morning or pick up from your local cafe? “Coffee is much more than [just a source of] caffeine,” explains Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic. “A cup contains hundreds of compounds, including caffeine, polyphenols and other antioxidants, minerals and biologically active compounds.”

When you drink a cup of coffee, it directly impacts your heart to give you that alert feeling you recognize.  “Caffeine blocks adenosine receptors,” explains Dr. Tobb. “Adenosine is one of the chemicals that makes us feel sleepy and promotes relaxation of certain physiological systems. By blocking it, caffeine increases alertness and sympathetic nervous-system activity.”

Wellness

These 5 Heart-Healthy Drinks Help Lower Cholesterol, Blood Sugar and More

What if a simple sip could slash “bad” LDL cholesterol, lower high blood pressure and help reduce your risk of heart disease? It can! Keep reading for a leading dietitian’s list of the best drinks for heart health—and a few on her naughty list you might want to limit. 5 of the best healthy drinks […]

How coffee impacts heart health

According to the American Heart Association (AHA), consuming up to 400 mg of caffeine a day, which translates to up to five 8-ounce cups of caffeinated coffee, is generally safe for most adults and linked to a lower risk of heart failure, stroke and heart disease in some people.

So why is coffee associated with a lower risk of heart conditions? Experts are still trying to figure it out. “We don’t know for certain because most studies show an association, not cause and effect,” says Alan Rozanski, MD, professor of medicine at the Icahn School of Medicine at Mount Sinai and chief academic officer. “[But] coffee’s polyphenols may reduce inflammation and help the body process blood sugar, and coffee consumption has been associated with a lower risk of type 2 diabetes, an important risk factor for heart disease.”

Dr. Rozanski calls the AHA statement reassuring that moderate coffee consumption doesn’t seem to harm heart health for most people and may even offer health benefits. 

How much coffee is too much? 

With these new findings, you may be ready to suddenly swap your one, two or even three cups of coffee a day for five, but hold on to your mug. First, you should know that these findings are not meant to be taken as a call to action to drastically change your coffee intake. “The American Heart Association’s July 2026 publication is a scientific statement, not a recommendation that everyone should start drinking five cups of coffee,” explains Dr. Tobb.

She adds that while some people might be able to handle a moderate amount of coffee like five safely, others may need to be more cautious when it comes to their intake. “This is exactly why the AHA says ‘most adults,’” she explains. That begs the question: How much coffee is too much? 

Dr. Tobb says generally healthy adults may tolerate moderate coffee intake (up to five cups a day) well if they:

• Don’t experience heart palpitations or a racing heart from coffee
• Have normal or well-controlled blood pressure
• Don’t experience significant insomnia or anxiety
• Aren’t taking medications that alter caffeine metabolism

Those who have to be extra cognizant of their caffeine consumption, aside from pregnant women, include people with:

• Poorly controlled high blood pressure
• Caffeine sensitivity
• Recurring heart palpitations
• Caffeine-triggered anxiety
• Heart arrhythmias

How to tell how much coffee is too much for you

“The best dose of coffee is the dose you tolerate well,” says Dr. Tobb. “If three cups make you anxious, give you palpitations or destroy your sleep, I would much rather have you drink one cup or none.”

“Most of the observed benefit occurs around two to four cups, so there’s no reason to push toward five,” adds Dr. Rozanski. “But if even one or two cups cause palpitations, anxiety or poor sleep, cut back. Decaf retains many of coffee’s polyphenols and is a good alternative.”

3 tips to keep your coffee habit heart-healthy

Whether you drink one cup, five or anywhere in between, Dr. Tobb has a few tips to keep in mind: 

Know what’s in your brew

“This is one of the most practical points from the new AHA statement,” explains Dr. Tobb. “The research showing the potential cardiovascular associations largely involves coffee without substantial additions of sugar, syrups, flavors and cream. The AHA notes that these additions may diminish potential health benefits.”

“There’s a huge difference between black coffee [and] a little milk, and a 16-ounce dessert-like coffee containing several pumps of syrup, whipped cream and substantial added sugar,” she continues. 

Opt for filtered coffee when you can 

“I would not obsess over whether you have Arabica versus Robusta, light roast versus dark roast or one particular ‘superfood’ bean,” says Dr. Tobb. 

Dr. Tobb says the way coffee is brewed could matter more than the type of coffee bean you choose. “Unfiltered coffee, such as some boiled coffee and French-press-style preparation, contains compounds called diterpenes that can raise LDL cholesterol,” she explains. “Filtered coffee removes much of these compounds. So if someone has elevated LDL cholesterol, I generally favor paper-filtered coffee.”

Wellness

11 Heart-Smart Habits That Reduce Your Stroke Risk and Boost Longevity

Wondering how to improve your heart health without overhauling your entire life? Good news: A few small tweaks can make a big difference in reducing your risk of heart disease and stroke—no grueling workouts or restrictive diets required. The payoff: A study in the journal EClinicalMedicine found that a fitter heart can help add up […]

Watch your caffeine intake and support your sleep

The problem with only counting your coffee intake by the number of cups you have is that the strength in different cups of coffee varies, explains Dr. Tobb. She also says it’s important to consider the amount of caffeine you’re getting from tea, soda, chocolate, pre-workout drinks, energy drinks and supplements that contain caffeine. “And don’t sacrifice sleep to squeeze in another cup,” she adds. “If coffee at 3 pm causes you to sleep poorly, the healthiest coffee for you may be the one you don’t drink at 3 pm.”

The bottom line on coffee and heart health

Like many other aspects of our health, there’s not a one-size-fits-all answer when it comes to the best amount of caffeine for a person to consume. If you’re used to five cups a day, know that the American Heart Association’s statement says that amount is generally safe for most adults and may even lead to some additional heart health benefits along the way. And if you’re someone with anxiety or any of the other health factors above that mean you need to be more cautious, know that ultimately the best amount of coffee is the one that works for you, even if it’s one, two or simply none.