Coffee may provide a quick energy boost, but experts also believe the beverage can play an integral part in keeping you healthy. A recent study published in Epidemiology and Prevention linked up to three cups a day with reduced stroke risks by 21% and death from heart disease by 17%, experts suggest. They believe this to be due to polyphenols found naturally within coffee which help combat oxidative stress, inflammation, metabolic function issues and improve overall metabolic efficiency.

The new study, comprising 468,629 participants from the UK BioBank database, showed that regular coffee drinkers also exhibited higher levels of good cholesterol (HDL) and had better responses to stress than non-coffee drinkers. Researchers attribute this phenomenon to polyphenols which appear to increase levels of protein that help break down fats in our bodies while simultaneously controlling our blood sugar.

Other studies have linked moderate coffee intake with decreased rates of type 2 diabetes, coronary heart disease and stroke. A 2022 Annals of Internal Medicine study concluded that people who consumed 1.5 to 3.5 cups of unsweetened or sugar-sweetened coffee daily had a 30% lower risk of death over 10 years compared to those who didn’t drink any coffee.

Experts caution that caffeine can be addictive, leading to heart palpitations and insomnia when taken in excess. Furthermore, creamers and sweeteners add calories and sugar that counter any health benefits found in coffee – for optimal results it should be consumed black without added sweeteners or creamers.

If you must use sugar or creamer, select no-cal varieties such as almond milk, coconut milk or low-sugar alternatives; alternatively, consider grinding your own beans prior to brewing to avoid the oxidation that degrades their nutritional value over time.

To maximize the enjoyment of your cup, aim for organic, fair-trade, shade-grown coffee as this variety has more polyphenols. When adding sweetener, consider raw sugar instead of processed fructose as this will still provide sweetness without overburdening your body with fructose.

Experts advise consuming 400 milligrams of caffeine daily, which is equivalent to four to five 8-ounce cups of regular coffee. Beyond taking advantage of any other benefits the beverage may provide, remembering to stay hydrated by drinking plenty of water throughout your day. Alyssa Pawlowski is a TODAY health reporter focused on nutrition and wellness news. She hails from Iowa where she worked print, broadcast and online since 1999 as co-host of TODAY show as well as covering celebrity interviews as well as live events in Los Angeles, Chicago Washington D.C and beyond.