Although coffee may seem harmful, when consumed in moderation (less than five cups a day) and prepared correctly it can actually help protect against many health conditions, including heart disease, cancer, high blood pressure, depression and Parkinson’s. The key to creating a nutritious cup of joe is keeping things simple: limit added sugars and milk while choosing healthier add-ins at the appropriate times throughout the day.

An Annals of Internal Medicine study recently discovered that drinking 1.5 to 4.5 cups of coffee daily for nine to 11 years reduced your risk of death by approximately 30%, similar to previous research linking coffee consumption with lower mortality rates, decreased risks associated with diabetes and cancer, as well as non-significant reduction in observed mortality benefits when sweetened – contrary to fears sweetener might diminish the health benefits.

This study’s team of scientists suggests a combination of factors could account for the link between coffee consumption and lower mortality rates: caffeine’s impact on the body’s endocrine system, fat cells releasing fatty acids from fat deposits and increased insulin resistance being just some examples. They further point out the importance of adopting healthy behaviors such as balanced eating plans, regular physical exercise sessions and refraining from smoking for maintaining good health.

Coffee’s other benefits include its ability to boost mood and prevent depressive symptoms. Furthermore, moderate coffee intake has also been found to protect against liver diseases and certain forms of cancer; several recent studies have demonstrated this benefit by showing those who consume two to five cups a day are at lower risk for developing hepatocellular carcinoma, the most prevalent liver cancer type; also drinking two or three cups per day reduces chances of Parkinson’s disease by 66% according to research.

While coffee shouldn’t be avoided entirely, excessive intake can have side effects including rapid heart rate, anxiety and stomach upset for those sensitive to caffeine. If you are concerned about how much coffee you are consuming, speak with a physician or dietitian.

Food and Drug Administration guidelines recommend that adults should limit themselves to no more than 400 milligrams of caffeine daily – roughly equivalent to four 8-ounce cups of brewed coffee. If pregnant or nursing, limit caffeine consumption to 200 mg a day; discuss any necessary reduction with your healthcare provider if necessary. The ideal time and place to enjoy coffee might be just one or two hours after awakening when your cortisol levels are at their lowest and energy is at its highest; but enjoying coffee throughout the day may make you happier and more productive!