Are you a coffee person and like it the first thing in the morning? There might be good news for you!

A new study published in the European Heart Journal by Dr Lu Qi, the lead researcher and director of Tulane University Obesity Research Center and team found that drinking coffee in the morning reduces the risk of heart diseases. The study also found that people who drank coffee in the morning had a lower risk of dying from cardiovascular disease and a lower mortality risk than all-day coffee consumers.

How was the study conducted?

The researchers analyzed 40,725 adults who had taken part in the National Health and Nutrition Examination Survey in the US between 1999 and 2018.

These participants were asked about their daily food and drinking habits, consumption patterns and whether they drank coffee. While there have been past studies that found moderate coffee drinking beneficial for health, this was the only study that for the first time tested "coffee drinking timing patterns and health outcomes", explained Dr Qi.

What did the study find?

Of the participants, 35% of them drank morning coffee, while 14% per all-day drinkers. Dr Qi and his team then tracked the participants for almost a decade and looked at their information records, cause of death during that time period.

As the follow-up happened after almost 10 years, almost 4,295 people had died, including 1,268 cardiovascular disease-related deaths. The researchers noted that morning coffee drinkers were 16% less likely to have died as compared to those who did not drink coffee. The morning coffee drinkers were also 31% less likely to have died from heart disease.

ALSO READ: Should You Drink Your Morning Coffee With Protein?

No reduction in risk for all-day coffee drinkers were seen compared to non-coffee drinkers. "Drinking coffee in the morning may be more strongly associated with a lower risk of mortality than drinking coffee later in the day," the paper reads.

The study found higher coffee intake amounts were "significantly" associated with a lower risk of death, but only among people who drank coffee in the morning.

Why does the timing of drinking matter?

In the morning hours there is commonly a marked increase in sympathetic activity. This is a form of daily activity that puts your body systems on alert, right after you wake up from sleep. As we wake up and get out of bed, an effect that fades away during the day and reaches its lowest level during sleep. Drinking coffee later in the day could therefore disrupt bodies' internal clock at a time our body should be resting.

Many all-day coffee drinkers suffer from sleep disturbances. In such a context coffee seems to suppress melatonin, an important sleep-inducing mediator in the brain.

Dr Qi said, ""A possible explanation is that consuming coffee in the afternoon or evening may disrupt circadian rhythms [our bodies 24-hour cycle of physical, mental and behavioral changes] and levels of hormones such as melatonin. This, in turn, leads to changes in cardiovascular risk factors such as inflammation and blood pressure."

While the research did show light on when to consume coffee to get the best results, it could not prove whether coffee was the sole cause of reduction in heart diseases. For this, Dr Qi said, more research and studies are required.

We all have our beverage rituals. Some like their coffee steaming hot; others wait till it cools to a comfortable temperature. But, according to science, sipping piping-hot tea or coffee might actually scald more than your tongue. It could, over time, raise the risk of oesophageal cancer.

Why the Oesophagus Does Not Like the Heat

The oesophagus is basically the food pipe that connects your mouth to your stomach. It is a fragile tunnel lined with delicate tissue. When you gulp down hot liquid day after day, it is like pouring boiling water down a thin straw; it causes repeated burns and inflammation. Over time, these injuries can lead to cellular changes that increase cancer risk.

The International Agency for Research on Cancer (IARC), part of the World Health Organisation, has already classified very hot drinks (above 65 degrees Celsius) as “probably carcinogenic”. In science-speak, that means there is strong enough evidence to suggest a link, though it is not as conclusive as, say, smoking or alcohol.

How Hot is “Too Hot”?

Most of us do not actually measure our tea or coffee with a thermometer before drinking. But studies show that anything above 65 degrees Celsius (149 degrees Fahrenheit) is in the danger zone. For context, your average coffee machine churns out drinks at around 70 degrees Celsius to 80 degrees Celsius, while many tea lovers pour boiling water directly onto leaves or tea bags at 100 degrees Celsius. That is basically lava for your oesophagus.

A massive study in Iran, where people traditionally drink black tea scalding hot, found that those who drank it above 75 degrees Celsius had almost double the risk of oesophageal cancer compared to those who waited for it to cool down.

Tea, Coffee, or Temperature?

It is not the coffee bean or tea leaf that is the problem. Both actually come packed with antioxidants that are thought to protect against certain cancers. The harm is caused purely by heat. So do not rush to switch to iced drinks, because the right way to drink anything is with patience, not avoidance.

Reports say that any beverage, consumed at a moderate temperature, carries no such risk. In fact, moderate tea or coffee drinking has been linked to health perks like better heart health, sharper focus, and even longer lifespan. The problem kicks in only when you insist on drinking them fresh from the boil.

How Culture Plays a Role

Not every hot-drink-loving culture shows the same cancer rates. In parts of South America, people drink maté at extremely high temperatures, often through metal straws, and there is evidence of higher oesophageal cancer rates there. Meanwhile, in countries where tea is consumed warm rather than piping hot, such as in the UK, this link is less obvious.

Other factors like smoking, alcohol consumption, and diet can also magnify the risk. For instance, smoking plus very hot drinks is a dangerous duo for your oesophagus. Attention, Indians! Get over your "chai-sutta" breaks mid-work.

Should You Worry?

Oesophageal cancer is not as common as breast, lung, or colorectal cancers. And not everyone who drinks hot tea or coffee will develop it. The risk is relative: the hotter you drink, the more the odds creep up.

The simplest prevention tip? Just wait a few extra minutes before sipping. Researchers recommend letting your drink cool down to below 60 degrees Celsius (which usually takes about 4–5 minutes after pouring). If it is comfortable to hold the mug without burning your hands, it is probably safe for your oesophagus too.

Nearly half of American adults live with high blood pressure. That staggering figure, paired with its direct link to heart disease, stroke, kidney damage, and even dementia, underscores why the American Heart Association (AHA) and the American College of Cardiology (ACC) have issued updated guidelines for 2025.

The recommendations focus on two everyday habits most people overlook: cutting back on sodium and rethinking alcohol. While these steps may sound simple, their impact on long-term heart health is profound.

Blood pressure measures the force of blood pushing against the walls of your arteries. When that pressure is consistently too high, it damages the vessels, strains the heart, and increases the risk of deadly complications.

According to the Centers for Disease Control and Prevention, hypertension affects about 46.7% of adults in the United States. Many people don’t even realize they have it, because symptoms often remain silent until serious damage occurs.

The new AHA/ACC guidelines emphasize prevention and early intervention. Instead of waiting until blood pressure reaches stage 2 hypertension (140/90 mm Hg or higher), clinicians are now urged to act when readings fall in the stage 1 range (130–139/80–89 mm Hg). This shift means lifestyle changes—and in some cases, treatment—will be recommended earlier.

Dr. Daniel Jones, chair of the guideline-writing committee, explained the reasoning in a release, “By addressing individual risks earlier and offering more tailored strategies across the lifespan, the 2025 guideline aims to help more people manage blood pressure and reduce the toll of heart disease, kidney disease, Type 2 diabetes and dementia.”

Salt

For decades, sodium has been a known culprit in raising blood pressure, yet Americans continue to consume far more than recommended. On average, adults eat about 3,400 milligrams per day—roughly 1.5 teaspoons of salt—when national guidelines suggest no more than 2,300 mg, with an ideal target of 1,500 mg.

Most of this sodium doesn’t come from the salt shaker. Instead, it’s hidden in packaged, processed, and restaurant foods—bread, cold cuts, pizza, cheese, canned soups, and fast food meals. In fact, the Food and Drug Administration estimates that over 70% of daily sodium intake in the U.S. comes from prepared foods. Lowering sodium is one of the most effective ways to reduce hypertension risk. The new guidelines urge people to:

• Check food labels carefully.
• Opt for low-sodium or no-salt-added versions.
• Prepare meals at home to control salt levels.
• Wash canned vegetables and beans to reduce sodium content.
• Use potassium-enriched salt substitutes, which have been shown to lower blood pressure.

This isn’t just about numbers. Even modest reductions in sodium intake—say, cutting 1,000 mg per day—can significantly lower blood pressure and decrease the risk of heart attack and stroke.

Alcohol

The second habit under scrutiny is alcohol. While a glass of wine has often been portrayed as “heart healthy,” the latest data is clear: the safest level of alcohol consumption for blood pressure is none.

Studies show that both systolic and diastolic blood pressure rise steadily with alcohol intake. People who abstain altogether have the lowest hypertension risk, while those who reduce consumption by at least half see meaningful improvements in blood pressure. The AHA and ACC recommend strict limits:

• Men should consume no more than two drinks per day.
• Women should have no more than one drink per day.

Even within those boundaries, experts stress moderation. Excess alcohol isn’t just tied to hypertension—it’s linked to higher rates of cancer, liver disease, and heart failure. In the last two decades, deaths from alcohol-related cancers and liver disease have surged.

The new guidelines send a blunt message: if you choose to drink, keep it minimal; if you can, don’t drink at all.

Why Lifestyle Still Matters For Your Heart?

While sodium and alcohol are the headline changes, the broader guidance still emphasizes a holistic approach to cardiovascular health.

The DASH diet, short for Dietary Approaches to Stop Hypertension—remains a cornerstone. It encourages vegetables, fruits, whole grains, legumes, nuts, low-fat dairy, lean proteins, and healthy oils while limiting processed foods and sugary drinks.

Exercise is equally critical. The guidelines recommend 75 to 150 minutes per week of physical activity, from brisk walking to strength training. Consistent exercise not only lowers blood pressure but also improves weight management, insulin sensitivity, and stress reduction.

Stress, sleep, and environmental factors also play a role. Poor sleep, high stress levels, air pollution, and even exposure to heavy metals can all influence blood pressure. Managing these risks requires a broader lifestyle focus beyond just diet and alcohol.

AHA Guidelines Focus On Early Action And Prevetion

Heart disease remains the leading cause of death in the U.S. and worldwide. The tragedy is that many cases are preventable. By addressing hypertension earlier, the updated guidelines aim to reduce the number of people who progress from manageable high blood pressure to life-threatening cardiovascular events.

Stage 1 hypertension doesn’t always require medication, but it does call for lifestyle changes—and those changes, research shows, can be remarkably effective. Reducing salt, limiting alcohol, exercising regularly, and adopting a heart-healthy diet can delay or even prevent the need for long-term drug therapy.

Many people who start working out often think that as long as they are exercising, they can eat whatever they want. However, on the flip side, many people believe that controlling one’s diet is more important. So, which one is true? What does more weight do in your fitness journey?

A recent study published in the Proceedings of the National Academy of Sciences supports this idea, finding that diet, not a lack of physical activity, is the main reason for the obesity epidemic. This doesn't mean exercise isn't important—it absolutely is—but if your main goal is weight loss, the study suggests that what you eat matters more than how much you work out.

Obesity on the other hand is another factor that prompts more research like this. In recent years we have seen obesity rates increase, current stats showing that one out of eight people are obese (World Health Organization). The statistics show that adult obesity rates have quadrupled since 1990. Is diet the cause of this?

Diet vs. Exercise: Which Matters More for Weight?

To understand whether consuming too many calories or not burning enough calories is the primary cause of obesity, a team of researchers compared data from over 4,000 people across six continents. The groups included highly active people like farmers and hunter-gatherers, as well as people from industrialized countries who were much less active.

The study found that people in industrialized nations had higher body weight and body fat. However, after adjusting for body size, the researchers found that they were only burning a little bit fewer calories each day than the more active groups. This was a surprising discovery, considering their lifestyles were far less active. This suggests that the rise in obesity isn't due to people failing to burn enough calories, but rather because they are simply eating too many calories.

Does A Diet-First Approach Work For Weight Loss?

While this study is observational and can't prove a direct cause-and-effect relationship, other experts agree with its findings. According to one expert, decades of research have shown that physical activity makes only a "minor contribution" to weight management.

A few studies have suggested the opposite, and some researchers argue that a combination of diet and exercise is best for long-term weight loss. However, most of the evidence supports focusing on diet first. One likely reason is that our bodies naturally adapt to exercise. When you become very active, your body becomes more efficient, so you don't keep burning more and more calories over time.

Does Exercise Not Matter For Weight Loss?

This research does not mean you should stop exercising. In fact, experts call exercise "the most powerful life-extending intervention we have," with clear benefits for both physical and mental health.

However, when it comes to weight, the message is clear: focus on the number of calories you're eating, not just the number you're burning. Experts recommend a diet rich in fresh fruits, vegetables, whole grains, and lean proteins while cutting back on processed foods.

The study also points out that the responsibility for these changes isn't just on individuals. It's often easier and cheaper to buy junk food than healthy food. Governments and public health officials have a role to play in making healthy, fresh foods more accessible and affordable for everyone.