Many people start their morning off right with a cup of coffee as part of their morning ritual. Coffee gives a boost of energy and focus for starting their day, but experts warn that too much coffee consumption may lead to health complications like insomnia, high blood pressure and heart disease – so isn’t it best if we skip our morning ritual of sipping on that first cup?

Studies have linked moderate coffee consumption with reduced risks of heart disease and diabetes. A recent research paper published in Annals of Internal Medicine tracked over 170,000 adults for seven years and took into account factors like lifestyle, diet, sex, age and ethnicity. Research concluded that those who consumed 1.5 to 3.5 cups of coffee daily without adding sugar had 17% fewer chances of dying during the study period than non-coffee drinkers. Researchers concluded that black, unsweetened coffee was most associated with longevity for those who regularly drink it, noting it may contribute to more physical activity and better diet, both factors which could explain a lower mortality rate for coffee consumers.

This study went further than previous ones by looking at when people consumed coffee, discovering that those who did so in the morning experienced 31% lower risks of dying from heart disease than those who drank none at all. Conversely, those who drank their beverage later in the day did not reap these same advantages.

Experts remain uncertain of exactly why coffee has such a positive effect. Their speculation includes caffeine or other compounds found within it that make a difference; in particular, 5-HIA metabolite of serotonin levels are higher among coffee drinkers compared with those who don’t drink coffee and low levels are often linked with poor sleep quality, depression and anxiety.

Another theory suggests that coffee may help to alleviate hunger and help with weight loss, acting as a mild diuretic. Caffeine may reduce fat absorption while speeding metabolism. Unfortunately, most people add cream and sugar when drinking their coffee which significantly adds calories and fat content; for optimal weight loss outcomes it is advised that two cups of black coffee daily be enjoyed without milk and sugar added are the norm.

As well as cutting down on sugar and fat intake, exercise regularly, get enough restful sleep and avoid too much stress to maintain good health. If you find yourself struggling with any health issue or condition, seek advice from your physician immediately.

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This article was produced in partnership with the National Institute of Health. Our goal is to bring you stories and information that will assist in leading a happier, healthier lifestyle. For similar articles please visit our health section; for additional tips visit CDC’s page for healthy living.

If you need assistance regarding health-related matters, reach out to one of our medical experts by calling 1-800-CDC-INFO.