Although water is the healthiest drink to consume, you can also enjoy other drinks in moderation.
Key Takeaways
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- Drinking water is good for your heart. Drink water if you are thirsty.
- Our bodies require more water when the weather is hot, or we are exercising.
- Enjoy unflavored milk, tea and/or coffee in moderation.
- Limit sugary drinks such as soft drinks, cordials, fruit drinks, energy drinks, and sports drinks.
- Alcohol is harmful to you if you consume too much. Healthy women and men should not drink more than four standard drinks in a single day and 10 standard drinks a week.
- Some people find it safer to avoid alcohol altogether.
Water is the best drink for your heart. It’s essential to our bodies. Our bodies are mostly water, even our major organs like the heart. Water is needed for most of the chemical reactions in our cells and also helps carry nutrients throughout the body. It is important to drink plenty of water each day. The best option is plain tap water. It is cheap, quenches thirst and contains no kilojoules. For variety, you can enjoy sparkling water mixed with fruit or as a replacement for less healthy drinks like alcohol or soft drinks.
Drinks that are good for your heart (other than plain water)
You can choose from the following beverages if you want to drink something other than water for health reasons.
- Sparkling water (try adding chopped fruits or herbs, for example, fresh mint).
- Unflavoured Milk
- Soy, almond and rice milk are all plant-based milk that contain calcium.
- Tea.
- Coffee.
- A small glass of 100% fruit juice or vegetable juice (125ml).
Unflavoured Milk
Unflavored dairy milk is a healthy addition to a heart-healthy diet. Dairy foods, such as milk, do not increase or lower your risk of cardiovascular disease. However, they are a good source of calcium, proteins and other minerals.
If you have high cholesterol, it is best to choose reduced-fat products.
Plant-based Milks
Some people choose not to drink milk due to allergies or intolerances, and some don’t drink dairy milk for health or personal reasons.
You can choose to consume plant-based dairy products if you don’t eat dairy.
Plant-based milks are made from a variety of sources, including cereals, tree nuts and seeds. Plant-based milks can include:
- soy milk
- Almond milk
- rice milk
- oat milk.
The nutritional value of these milks varies depending on the type:
- The main ingredient in milk (for instance, oats).
- Additions (such as sugar)
- Addition of nutrients (also called ‘fortification,’ for example, added calcium).
It’s not always healthier to switch from dairy milk to plant-based alternatives.
Check the nutrition panel if you decide to drink plant-based dairy products. Choose a plant-based milk that is calcium-fortified and has no or less added sugar.
Tea
Tea is a healthy addition to a heart-healthy diet. Remember:
- Keep the amount of sugar in your tea to a minimum.
- Tea contains caffeine. Green tea has less caffeine than black, but you should still consider both if caffeine is a problem for you or if your medication interacts with it.
What is kombucha?
Kombucha, also known as fermented tea, is a popular beverage. Recently, it has gained in popularity and is available everywhere as part of a health and wellness trend.
Kombucha is available in a variety of products.
- Microorganisms are present
- Fermentation time
- Type and quantity of tea used.
There is little evidence that kombucha has any health benefits. Some commercial products may contain sweeteners that are not sugar or calorie-free to increase the sweetness. Below, you will find information on alternative sweeteners.
Coffee
You can include coffee in your heart-healthy diet, but you should also consider its accompaniments. Avoid adding sugar, ice cream, or syrups.
Keep in mind that large milky or iced drinks can contain more than one coffee shot and increase the energy content.
Caffeine is also present in coffee. Caffeine affects people differently. The amount of caffeine a person consumes will determine their caffeine sensitivity. It is becoming clearer that genes can play a part in how our bodies respond to caffeine and even the amount we are able to consume before feeling ill. It can make you feel anxious or cause heart palpitations.
Adults: Guidelines for daily tea/coffee consumption
- Four espresso shots or four coffee pods are acceptable.
- Five cups of instant coffee is the maximum amount.
- Seven cups of tea per day is the maximum amount.
Limit your caffeine consumption to 400mg or less per day. A single shot of espresso contains about 100mg, while a cup of instant coffee only has 80mg. A cup of coffee has around 80mg, while a single shot of espresso contains about 100mg.
Adjust your caffeine intake if you consume both tea and coffee. Women who are pregnant or breastfeeding should not exceed half of the recommended intake for healthy adults. Consult your doctor or dietitian to get advice tailored to you.
Fruit and vegetable juice
It’s best to consume fruit and vegetables in their whole form, but a small glass of 100% fruit or vegetable juice (125ml, or approximately 1/2 cup) is acceptable.
Add sparkling or tap water if you want to prolong the life of your fruit juice.
Fruit drinks are different from 100% fruit juice. They contain added sugars like reconstituted juices or purees of fruit, sugar and juice concentrates. Fruit drinks are not part of heart-healthy diets.
Unhealthy beverages
Sugary drinks
Soft drinks, fruit juices, sports drinks, energy beverages, iced teas, and cordials are all sugary drinks, which are sometimes called sugar-sweetened beverages.
Sugary drinks contain a lot of kilojoules and little to no nutrition. Sugary drinks should not be included in a heart-healthy diet.
What are some alternatives to sugar?
Aspartame or stevia are examples of alternative sweeteners. They are used to sweeten drinks without adding extra calories. Their long-term effects on health are not well documented. Alternative sweeteners may also have no health benefits or improved diets. We do not currently recommend alternative sweeteners because more research is required to determine their role in a heart-healthy eating pattern.
How to reduce sugary drinks consumption:
- Purchase a reusable bottle so that you can bring your tap water with you wherever you go.
- You can always have ice-cold water at hand when you are thirsty.
- For a refreshing beverage, add chopped fruit or vegetables to sparkling or cold water. For example, add berries, cucumber, lemon, or mint to your water.
Alcohol
Alcohol consumption increases your risk of heart disease.
We do not recommend alcohol consumption for heart health. Alcohol is not part of a heart-healthy diet.
If you don’t drink alcohol, don’t start.
Drinking alcohol is not recommended.
- Healthy men and women should limit their consumption to 10 standard drinks a week and 4 standard drinks a day.
- Alcohol is harmful to you if you drink too much.
- Alcohol is not recommended for children and young adults under the age of 18.
- Women who are pregnant or plan to become pregnant should avoid alcohol in order to reduce the risks of harming their unborn baby. Women who are nursing their babies should avoid alcohol.
- The evidence does not support a recommended safe alcohol intake for people with cardiovascular diseases or risk factors.
- Some people find that the best option is to avoid alcohol altogether. Consult your doctor for more information.
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