Coffee may get a bad rap for being unhealthy, but studies show that as little as four to five cups per day can lower the risk of heart disease. To reap maximum benefit from drinking coffee, it’s essential to select quality beans without added sugars and creamers.

An optimal cup of coffee begins with high-quality organic beans roasted locally by family-owned companies or farmer co-ops, then it should be enjoyed without sugar and flavored creamers – adding one extra teaspoon of sugar per cup is not healthy, while some creamers contain saturated fat, artificial sweetener, chemicals and preservatives that could add additional calories and saturated fat to your beverage. Opting for non-dairy alternatives like almond or coconut milk to cut calories and cut back on sugar.

Coffee’s health benefits don’t just rely on caffeine; rather, they stem from its mixture of phytochemicals, magnesium potassium and vitamin B found in its beverage. Together these antioxidants work to combat oxidative stress and boost metabolism.

As far as how much coffee a day is healthy, research remains inconclusive. Some studies indicate that heavy coffee drinkers may increase their risk for heart disease and diabetes while other studies indicate multiple cups daily can actually benefit your cardiovascular system.

Experts generally agree that coffee consumption should not exceed four or five cups daily for optimal benefits, while others suggest three is sufficient. As per current recommendations, adults should consume no more than 400 milligrams of caffeine daily which equates to about four or five 8-ounce cups.

Coffee’s popularity lies in its natural energy boosting abilities and ability to stave off fatigue, but too much caffeine may cause jitteriness, anxiety and disruption of sleep patterns as well as irritating stomach lining and increasing acid reflux and heartburn symptoms.

Coffee has the ability to significantly raise blood pressure, so it’s wise to limit its intake in favor of water consumption and avoid caffeine altogether if possible. People living with chronic heart disease must especially refrain from drinking caffeine since it can trigger rapid and irregular heart rhythm (ventricular fibrillation), increase blood pressure, cause dizziness and nausea, and potentially lead to seizures in some patients.

Overall, research demonstrates that most healthy adults can safely enjoy up to 4-6 cups of coffee per day without experiencing negative side effects. If symptoms such as insomnia, nervousness or jitteriness arise due to caffeine consumption it would be wise to cut back, while for those not experiencing negative reactions there’s no need to stop entirely!