Experts agree that coffee offers numerous health advantages, from sharpening mind to increasing exercise performance. But is drinking one or two cups every day really healthy? According to dietitian Tricia Psota, providing “a reasonable amount and enjoying it is unlikely to negatively impact health” (anonymously). A study published in Annals of Internal Medicine also demonstrated this phenomenon — moderate consumption — such as four or fewer cups daily is thought to protect against Type 2 diabetes, heart disease and liver cancer.

As with anything, it’s always wise to assess how much and what additional steps could be taken to make your diet healthier. Drinking lots of water and getting lots of fiber can both contribute to keeping the digestive tract in tiptop condition.

Add more fruits and vegetables to your diet for maximum benefits; they are packed full of potassium and magnesium which may help prevent kidney stones. Also try including whole grains like brown rice or quinoa into meals along with beans and nuts for additional protein and fiber intake.

Coffee should never replace other healthy behaviors; pregnant and breastfeeding women should avoid it completely, while caffeine consumption in the evening could disrupt your circadian rhythm and lead to sleep issues. Coffee has also been known to raise blood pressure in those already suffering from hypertension; therefore it’s wise to monitor its consumption carefully.

Drinking more than two cups of coffee daily could increase your risk of dementia and stroke, and morning cups could stimulate cortisol levels that lead to greater heart attack risks and other conditions.

For optimal coffee health, select organic and single-origin varieties. This will limit exposure to pesticides and chemicals found in conventional coffee. Also try swapping out sugar for cinnamon or adding unsweetened plant-based milk instead.

Ideal, coffee should be enjoyed either black or with minimal sweetener in order to maximize its antioxidant and vitamin content. If sweeteners must be added, opt for natural products like stevia for optimal results. And for optimal sleep outcomes, multiple cups should be enjoyed post noon so as not to interrupt sleep cycles; you could also consider switching to decaf options to give your body a break from caffeine altogether.