Cardiovascular disease is the leading cause of death nationwide. Due to the occupational hazards of physical labor and job pressures in the construction industry, construction workers are among the highest-risk categories for cardiovascular injury. Coffee contains more than 100 bioactive compounds that mitigate inflammation and fight oxidative stress to improve heart health, and adding cocoa to coffee amplifies the health benefits.

Quick look

• Cardiovascular disease is the leading cause of death globally.
• Construction workers are in one of the highest risk categories for cardiovascular issues due to the occupational hazards of physical labor and job stress.
• Adding cocoa to coffee may benefit heart health due to high concentrations of antioxidants that reduce inflammation and fight oxidative stress.
• When making cocoa coffee, don’t go overboard, skip the extras, and choose organic whenever possible.

Cardiovascular disease and construction workers

Heart disease is the leading cause of death among adults nationwide. According to statistics from the World Health Organization (WHO), heart disease claims the lives of 17.9 million people each year. Cardiovascular diseases (CVDs) are disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and more. It’s estimated that more than 4 of 5 CVD deaths are the result of heart attack and stroke, and nearly a third of those deaths occur in people under the age of 70. 

Why this matters: Research from the American Heart Association suggests that 1 in 25 construction workers have been diagnosed with CVD. That number shouldn’t come as a surprise, considering 1 in 4 are obese, 1 in 4 regularly use tobacco, 1 in 25 have diabetes, and nearly 50% don’t get enough exercise. The dual occupational hazards of physical labor and job pressures in the construction industry place workers in one of the highest risk categories for cardiovascular injury.

On top of that, long work hours, high stress levels, and poor nutrition amplify the problem. 

With such a high prevalence of cardiovascular issues in the industry and such a poor degree of overall health, cardiovascular health should be of the utmost importance for most workers—but it’s not. 

Diet and lifestyle modifications are crucial for supporting cardiovascular health, but due to exhaustive work conditions and long days, most workers don’t have the time or energy to dedicate to proper healthcare.

Thankfully, a simple way to improve cardiovascular health doesn’t require a huge diet or lifestyle change.

Cardiovascular benefits of cocoa in coffee

Here are three reasons your heart will thank you for adding a little cocoa to your morning brew.

1. Coffee drinkers may have a longer life than non-coffee drinkers

Sipping coffee in the morning might make you feel like you’ve gained some superpowers, but adding a scoop or two of cocoa can amplify it. Recent research suggests that moderate coffee intake can improve your longevity and support better heart health.

The reason: Coffee contains large amounts of polyphenols, which help reduce oxidative stress and inflammation levels.

A 2022 study published in the European Journal of Preventive Cardiology examined the effects of daily coffee consumption on all-cause and cardiovascular mortality and major cardiovascular outcomes and found that up to three cups of coffee per day can reduce a person’s risk of dying from heart disease and stroke.

Remember: Coffee’s health benefits are dose-dependent. Research shows that up to three cups a day seems to be the optimal amount to elicit health benefits. Consuming more could increase your risk of adverse health effects.

2. Coffee drinkers may have lower rates of heart disease and stroke

Some research shows that a moderate coffee intake can help you live longer. 

A 2013 meta-analysis and review of more than 25 studies published in Circulation supports these claims. Researchers found that the risk of heart disease decreased by 15% in people who consumed moderate amounts of coffee (3-5 cups a day) compared to non-coffee drinkers. 

In another study, researchers looked at data from nearly 400,000 people without heart disease to determine how coffee affected the development of heart disease or stroke during the ten years of follow-up. The average age of participants was 57 years, and half were women. Researchers found that two to three cups of coffee a day offered the most significant benefit: a 10%-15% lower risk of developing coronary heart disease, heart failure, a heart rhythm problem, or dying for any reason. The risk of stroke or heart-related death was also the lowest among people who consumed one cup of coffee per day. 

How coffee does this: People typically equate coffee with caffeine, but coffee contains dozens of biologically active compounds that elicit many health benefits. These substances help to reduce inflammation and oxidative stress, improve insulin sensitivity, increase metabolism, inhibit fat absorption in the gut, block receptors involved with abnormal heart rhythms, and more.

3. Cocoa powder helps fight inflammation

Cocoa powder is rich in more phenolic compounds than most other foods—flavonoids, specifically catechin, epicatechin, and procyanidins, are the primary compounds with antioxidant activity—making it a superfood for your overall health. 

Epicatechins are responsible for the beneficial effect on vascular endothelium via their impact on increasing nitric oxide levels, a potent signaling molecule that triggers vasodilation. Other beneficial cardiovascular effects are mediated through the anti-inflammatory effects of polyphenols in cocoa and modulated through the activity of NF-κB. 

The antioxidant effects of cocoa may directly influence insulin resistance, which, in turn, reduces the risk of diabetes. 

Keep in mind: Cocoa and chocolate aren’t the same—swapping cocoa out for a bar of chocolate won’t offer heart-healthy benefits. Cocoa powder, assuming it’s unsweetened, has lower saturated fat and sugar levels. 

How to make heart-healthy coffee

1. Pay attention to serving size

You don’t have to go overboard with adding cocoa to your coffee to reap the health benefits—and because unsweetened cocoa powder is pretty bitter, a tablespoon or two can go a long way. 

Add one to two tablespoons of cocoa powder or raw cacao powder to your coffee and blend. If you aren’t a huge fan of the bitter taste, a small amount of natural sweetener like honey or maple syrup can help balance the taste without adding excess sugar.

2. Skip the extra cream and sugar 

Plain coffee doesn’t contain calories, sugar, carbs, or fat, but if your taste for coffee draws from added cream and sugar, you’re negating the heart-healthy benefits. 

Not only do sugar and cream add unnecessary calories to coffee, but they’re also bad news for your heart. Sugar, artificial sweeteners, and syrups induce inflammation in the body, canceling the anti-inflammatory benefits of coffee and cocoa. 

To maximize the benefits of cocoa and coffee, skip the extras. Spices like cinnamon and nutmeg are great options if you’re craving more flavor.

3. Go organic when possible 

Conventional coffee is one of the world’s most heavily chemically treated foods—it’s soaked with synthetic fertilizers, pesticides, herbicides, fungicides, and insecticides. When buying coffee, choose organic whenever possible. When buying cocoa powder, opt for one with 4% naturally conserved cocoa flavonoids—and ensure the first ingredient is cocoa, not sugar.