Recent research on how many cups of coffee a day is healthy may come as a shock: beyond obvious benefits such as energy, focus and alertness, moderate consumption has been linked with lower risks for heart disease, Type 2 diabetes, stroke and some cancers; it has even been associated with longer lives and reduced risks from such causes, according to studies.

New research published in 2022 found that adults who regularly consumed three to five cups of coffee each day were 18% less likely to die of all causes and 21% less likely to succumb to heart-related deaths compared with non-coffee drinkers. Researchers attribute these benefits to polyphenols present in coffee beans which reduce risk factors related to metabolic syndrome while improving brain health.

Studies have linked moderate coffee drinking with lower risks for cardiovascular disease, stroke, diabetes and certain cancers as well as longer lives and improved mental health. According to this new research, timing could play a factor in those results with significant benefits for those who take their coffee first thing in the morning.

Researchers adjusted for factors such as age, gender, ethnicity, diet and other lifestyle choices when they performed their research. Their results held true even after taking into account people who consumed over five cups of coffee daily; however scientists do caution people about their caffeine consumption – they recommend keeping their daily caffeine consumption under 400 milligrams, or about four to five 8-ounce cups per day, which according to experts could lead to serious side effects including nervousness, jitters, high blood pressure or insomnia, according to authors’ words.

Experts advise choosing beans grown at higher altitudes, roasting lighter roasts than usual and grinding just before brewing so as to minimize air exposure for too long. It is best to use a filter or pour-over device when serving coffee black as this maximizes polyphenols while minimising any added calories that could negatively affect weight and health.

If you do add milk or sugar, ensure it’s low fat and free from artificial flavorings or preservatives – adding creamer or sugar “completely changes the equation,” Ehsani notes, noting how adding more fat and calories may offset any positive benefits gained from drinking coffee itself.