LifeStyle Food 5 tips to make coffee healthy and take better...

5 tips to make coffee healthy and take better advantage of its benefits

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Coffee is a healthy drink that provides you with antioxidants and multiple health benefits. Is stimulating; can reduce the risk of heart disease and stroke; helps your brain and promotes memory, is an antidepressant, improves the effectiveness of metabolism, and can even help you lose weight.

Tips To Make Coffee Healthy

Don’t overdo it

Coffee consumption should be moderate, enjoy a maximum amount of 400 mg of caffeine, approximately 4 cups of coffee 8 oz. as suggested by the United States Dietary Guidelines. This is to avoid unwanted effects like anxiety, restlessness, insomnia, and increased heart rate.

It is also recommended to pregnant women consuming less than 200 mg of caffeine per day (2 cups of coffee). Caffeine passes through the placenta to the fetus and has been associated with pregnancy loss and low birth weight.

Don’t load it with sugar

Don’t ruin a healthy drink by adding too much sugar or syrups. Sugar favors obesity, diabetes, and can increase the risk of heart disease; it is better if you reduce its consumption.

The American Heart Association (AHA) recommends no more than 100 calories a day (6 teaspoons of sugar) for most women and no more than 150 calories a day (9 teaspoons) for most men. Remember that sugar is also in bread, juices, and other foods.

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Avoid artificial and low-fat creams

Many of the non-dairy, low-fat coffee creamers are processed a lot contain large amounts of added sugar and additives to improve flavor and texture. They counteract the benefits of plain black coffee.

Filter your coffee

Unfiltered coffee, such as French press and Turkish coffees, contains diterpenes, substances that can raise bad LDL cholesterol and triglycerides.

Filtered infusion is associated with a 12% lower risk of death from cardiovascular disease in men and a 20% lower risk of death in women compared to the absence of coffee. The lowest mortality was recorded among consumers of 1 to 4 cups of filtered coffee per day, shares the AHA.

No caffeine at night

Coffee can increase the state of alertness, energy, and ability to concentrate, that’s good if you take it in the morning, try to avoid drinking it with caffeine very late if you don’t want to affect the quality of your sleep. Although not all people have the same sensitivity to caffeine. There are those who can sleep perfectly even when they drink coffee in the afternoon or at night.

The stimulating effects of caffeine can begin between 15 and 30 minutes after ingestion and last a few hours (the average is 4 hours), depends on several factors, such as age and weight, points out the European Food Safety Authority (EFSA).

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Options to give a touch of flavor and a greater load of antioxidants to your coffee:

If you want to make your coffee even richer, you can spice it with cinnamon or add cocoa. The cocoa is rich in flavanols that helped to lower blood pressure and reduce the risk of diabetes. While the cinnamon is loaded with powerful antioxidants and is anti-inflammatory.

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If you add cocoa, consider that it also has caffeine. Two ounces of dark chocolate 70% cocoa contains approximately 50-60 mg of caffeine.


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