Have you heard the benefits of coffee before? Not just as an early morning habit; coffee may actually reduce your risk of heart disease and Type 2 diabetes, according to one study. People who drank two to three cups per day of coffee had 17% lower mortality risk during this study period compared with those who didn’t consume coffee. Furthermore, its antioxidant properties may help combat inflammation-based conditions like rheumatoid arthritis or lupus as well as lower cancer risks.

However, it’s important to be mindful that some coffee isn’t healthy, so be careful how much and what type you consume. Too much caffeine can lead to acid reflux, frequent urination, muscle tremors, heart palpitations, anxiety headaches and irritability – as well as interfering with certain medications such as thyroid medication, antidepressants or antibiotics for UTIs.

But for those not sensitive to caffeine, coffee has numerous health advantages, according to NBC News senior medical correspondent Dr. John Torres. Numerous studies have linked moderate daily coffee intake – two to five cups per day in women – with healthier aging as well as reduced risks of cardiovascular disease, Parkinson’s disease and cancers.

The best and healthiest way to enjoy coffee is without cream, sugar or flavor-enhancing syrups; such additions make your cup of joe more like dessert in a cup! Spices such as cinnamon or nutmeg provide flavoring without additional calories and sugar intake.

When adding milk or sugar, be aware that chemicals produced during roasting and brewing can contribute to health problems like heart disease and diabetes, as well as increasing your risk of obesity. You can lower these effects by selecting non-dairy milk and only using up to one teaspoon per cup as sugar additions.

Keep in mind that lower-grade coffee beans may contain high levels of pesticides and other chemicals; to find organically grown and ethically sourced coffee, opt for organic.

No matter your coffee preference, remember that your health should come first. Enjoy your daily cup, but don’t use it as an excuse to neglect other healthier behaviors; most nutrients should come from other parts of your diet anyway for optimal wellness. Aim to consume a diet rich with whole foods while regularly engaging in physical exercise for maximum wellbeing.