Coffee has long been promoted as a healthful drink, yet it may contain harmful compounds like acidity and caffeine that could potentially have negative side effects like acid reflux or insomnia if overdone. Therefore, one may wonder how many cups are healthy to drink daily; research indicates that those who drink three or less cups per day have reduced risks of heart disease and premature mortality when compared with those who skip or overindulge in coffee consumption.

Participants in the study were required to maintain a food and beverage diary for one week, including how much coffee was consumed, before linking their data with records of deaths over 16 years. Results from the research demonstrated that those who consumed three cups per day or more – up to 3 cups daily — were significantly less likely to succumb to heart disease, and 16 percent less likely to perish early than non-coffee drinkers and all-day coffee drinkers.

Researchers attribute their positive findings to the beverage’s anti-inflammatory properties. Furthermore, they believe it could assist the body in breaking down fats and reducing blood pressure – while too early to be certain of this information, initial studies seem promising.

But it is important to keep in mind that coffee should only be part of a healthy diet. Be sure to eat foods from all five main food groups and limit processed junk food and drinks in your diet.

Enhancing your diet with more fruits, vegetables and whole grains can improve overall nutrition. Calcium, vitamin D and potassium are also vital elements to getting enough of. Although snacking occasionally is fine, try to limit high-fat, sugary treats like cakes and cookies as much as possible.

When enjoying a cup of coffee, be mindful about topping it off with milk, sugar or other unhealthy additives. A small home-brewed cup has two calories; by comparison, Starbucks Venti White Chocolate Mocha packs 580 Calories, 22 Grams of Fat (15 of Which Are Saturated), and 75 Grams of Sugar!

Coffee consumption can help lower the risks associated with heart disease and type 2 diabetes, as well as being associated with decreased liver disease risks (one study found that drinking four cups daily reduced the chance of contracting Hepatitis C by 84%), harmful liver enzyme levels, Parkinson’s disease development (consuming 3-5 cups per day was linked with a 65% decreased risk) and lower harmful liver enzyme levels.

Moderating coffee consumption may be beneficial, but should not replace other healthy activities. Instead, use coffee as a way of starting off each day with energy and essential vitamins and minerals.