If you like starting each morning off right with a cup of coffee, there is good news. Recent studies show that moderate coffee intake may lower risk for various diseases and help increase brain power; too much coffee however can raise blood pressure, cause anxiety and impair sleep quality.

Consider your coffee-drinking habits carefully: the brewing method has an enormous effect on health, so choose wisely:

Black coffee is an excellent source of antioxidants that have been linked to protecting against cancer and improving heart health. To maximize flavor and nutritional value, brew each batch fresh.

When selecting coffee, organic beans grown without pesticides or harmful chemicals are always the optimal choice. Furthermore, look for beans roasted at lower temperatures as this preserves more antioxidants.

One of the latest studies examined the link between mild coffee consumption and cardiovascular issues such as coronary heart disease, congestive heart failure and ischaemic stroke. Researchers observed over 43,000 adults over 12.5 years and discovered that those who consumed two to three cups daily saw significantly reduced risks for such conditions – regardless of caffeinated, decaffeinated, ground or instant, dark or light roast varieties of coffee consumed daily.

Studies have also demonstrated the protective benefits of coffee for type 2 diabetes and melanoma risk reduction as well as liver and brain protection. Drinking three to four cups per day of either caffeinated or decaffeinated coffee could decrease liver cirrhosis risk by up to 84%!

Opinion is still divided on this matter, but experts still advise limiting caffeine intake to no more than 400 milligrams daily (roughly equivalent to four or five 8-ounce cups of regular coffee), as exceeding this amount can increase heart rate, cause headaches and make sleeping harder at night. Furthermore, high blood pressure patients and pregnant women should refrain from drinking coffee due to increased risks for heart problems associated with it.

For optimal coffee health, stick with plain, black coffee without sugar or milk added, as this allows you to focus on its beneficial qualities, such as mood-boosting polyphenols and its satiating effects on the body. Keep in mind, however, that health depends on many other factors including eating healthily, exercising regularly and managing weight. Speak to your physician regarding an appropriate coffee intake amount for yourself. Li Cohen is currently working as a senior social media producer at CBS News; previously she wrote for amNewYork and The Seminole Tribune.