Coffee often gets a bad rap for being acidic and high in calories, but when consumed properly and moderately it can actually be part of a nutritious diet. A new study showed that people who regularly consumed coffee first thing in the morning had lower risks of death from cardiovascular disease and overall mortality compared with those who consumed their caffeine throughout the day or didn’t drink any at all.

Study participants were followed for 10 years and examined how they died, with those who consumed coffee first thing in the morning having 16% lower cardiovascular mortality and 12% fewer deaths overall compared with those who didn’t drink coffee at all. Researchers found that those who consumed coffee throughout the day had a higher risk of cardiovascular disease death and an overall higher rate of death compared to those who only drank coffee in the morning. “Morning coffee consumption appears to be linked with decreased mortality rates while all-day caffeine may increase risk,” noted researcher Lu Qi in a press release. He speculated that this result may be caused by timing of caffeine intake which may alter circadian rhythms and hormone levels that contribute to cardiovascular risk factors like inflammation.

No matter if you prefer black or with milk, a little goes a long way toward improving your health. How you prepare your joe can also make a difference; choosing a low-calorie creamer can help lower sugar and calorie levels; be sure to select one without added sugars or artificial sweeteners if possible and opt for organic varieties if available; otherwise try creating your own packaging-free alternative milk from oatmeal or nuts!

Other experts not involved with the research speculate that drinking coffee in the morning may be healthier for you due to how it supports the natural sleep cycle of the body, while all-day coffee disrupts it, according to cardiologist Thomas Luscher’s editorial published with European Heart Journal.

Hitting the snooze button may be tempting, but its effects on your daily schedule can be substantial. Instead, try setting an alarm a few minutes earlier so that you have time for a cup of coffee before beginning the day – keeping a mug near your bed can provide extra help with getting up. And be sure to leave some hours between cups of joe so that your sleep remains uninterrupted! Becky Upham has over two decades of professional wellness industry experience working as race director, recruiter for Team in Training of Leukemia & Lymphoma Society recruiting efforts, fitness instructor and health coach – she has held these roles during her professional wellness career which has seen her work as race director/recruiter/recruiter/health coach/coach roles alongside race directors/recruiters/coaches etc.