Every morning, having a cup of coffee – whether espresso, latte, or cappuccino – can give your day an added boost and keep you focused for the day ahead. Some experts even claim it can improve brain health and lower risk of some diseases. While you may experience side effects such as stomach upset, jitters or sleep issues from drinking coffee too much each day, most adults can safely enjoy up to four cups per day safely.

However, if you are concerned about how much caffeine is in your diet, consult with a medical provider as everyone’s tolerance to caffeine varies. If caffeine sensitivity is an issue for you, limit yourself to no more than two cups daily.

Coffee is an excellent source of antioxidants, which fight harmful free radicals that cause cell damage and disease in our bodies. Coffee’s antioxidants protect liver health, promote gut wellness and can even lower risks associated with type 2 diabetes, heart disease and dementia. Plus, coffee contains potassium which is vital in maintaining regular blood pressure and fluid balance in our systems.

Caffeine in coffee may temporarily increase your blood pressure and heart rate, which is what causes some people to become anxious. Most individuals develop a tolerance to caffeine over time; any temporary spike in blood pressure shouldn’t cause concern. A small amount may even trigger headaches if sensitive individuals consume too much caffeine at once.

Research suggests that drinking more than three to five cups of coffee each day may increase cholesterol and blood pressure levels, although this study was limited in scope as its data came from three large, well-designed studies and did not take other factors such as smoking or diet into consideration.

Coffee can be an enjoyable beverage option for most adults, but it’s important to monitor your intake of sugar and fat. Milk and sweeteners added to coffee can add up quickly; opting for low-sodium versions or switching your regular milk with unsweetened plant-based alternatives can reduce calories and saturated fat intake significantly.

As well as drinking coffee moderately, make sure your diet includes plenty of fruits and vegetables, whole grains, lean meats, dairy and fish. Limit foods high in added salt or sugar (which can increase blood pressure), flavor your dishes instead with herbs and spices instead, avoid salty snacks altogether and drink water or unsweetened low-sodium sparkling water instead of soda or juice; get enough sleep and exercise daily – these simple steps could help protect against heart disease, diabetes or high blood pressure.