What you eat and drink has a profound impact on your blood vessels and overall health. The worse the condition of your blood vessels, the higher the risk of stroke and heart disease. New studies are shedding light on the specific effects of various drinks on blood vessel health, highlighting how some beverages can support cardiovascular health, while others may increase stroke risk. Let’s explore what these studies reveal about which drinks you might want to consume more frequently—and which ones to avoid.
Do Fruit Juices and Soft Drinks Increase Stroke Risk?
A study published in September 2024 analyzed data from nearly 27,000 participants across 27 countries, examining how soft drinks and fruit juices impact stroke risk. Researchers found that drinking just one soft drink per day—whether it contains sugar or an alternative sweetener—is associated with a 22% increase in overall stroke risk. The risk rises sharply with increased consumption, so those drinking two or more servings daily experience even higher levels of risk.
Interestingly, this study found that drinking one processed fruit juice daily was linked to an even higher increased risk of 37%, with the risk tripling for those consuming two juices or soft drinks a day. Women appeared especially vulnerable to these effects, underscoring the need for extra caution in certain demographics.
The study also found that women are more vulnerable to this effect. Another point researchers highlighted is that although fruit juices sometimes contain nutrients like polyphenols that protect blood vessels, many also contain sweeteners and preservatives that negate these benefits. Additionally, drinking seven or more glasses of water per day was linked to a reduced stroke risk, making it clear that water is the recommended substitute for juices and soft drinks.
The Link Between Coffee and Tea Consumption and Increased Stroke Risk
The second study, published in June of the same year, showed that drinking more than four cups of coffee daily is associated with a 37% increase in stroke risk, though it’s important to note that drinking lower amounts was not associated with increased risk at all. In contrast, drinking more than four cups of tea was associated with an average 19% decrease in stroke risk, with this percentage varying depending on the type of tea. Leading the pack are black and green tea, linked to a 29% and 27% decrease in stroke risk, respectively.
It’s also worth noting that this advantage of drinking tea disappears when milk is added to the drink, but it's clear that tea is much more recommended for stroke prevention. Even if you don’t drink more than four cups of coffee a day, replacing just one cup of coffee with tea can significantly reduce your stroke risk.
The Impact of Artificial Sweeteners on Cardiovascular Health
Artificial sweeteners, often found in diet beverages, have also come under scrutiny. A 2024 study from the Cleveland Clinic found that erythritol—a common artificial sweetener in many "sugar-free" drinks and foods—may increase the risk of heart attack and stroke by promoting blood clot formation. This finding indicates that artificial sweeteners might not be as safe as previously thought, and their potential role in increasing cardiovascular risks warrants caution.
In Conclusion, Tea and Water are the Recommended Beverages
These studies collectively highlight that what we drink profoundly influences our health, especially when it comes to stroke risk and cardiovascular wellness. Tea and water emerged as the most beneficial beverages, while sugary or artificially sweetened drinks posed the greatest risks. Some key takeaways include:
Limit Sugary and Artificially Sweetened Beverages: Both sugar-sweetened and diet soft drinks, as well as processed fruit juices, are associated with a significant increase in stroke risk.
Enjoy Coffee in Moderation: Drinking fewer than four cups of coffee daily appears safe, but exceeding this limit could increase stroke risk.
Opt for Tea for Cardiovascular Health: Regular consumption of black or green tea (without milk) may help reduce stroke risk, making it a heart-healthy choice.
Prioritize Water: With clear links to reduced stroke risk, water is a top choice for maintaining cardiovascular health.
In short, tea and water are your best options for a healthier heart and a lower stroke risk. While you can still enjoy coffee in moderation, it’s wise to replace sugary juices and soft drinks with these recommended beverages. Making these simple adjustments to your drink choices could make a substantial difference in your overall health.
