Coffee drinkers tend to love its stimulating qualities. Coffee can help wake us up in the morning, increase focus, and research has even suggested it may help lower cardiovascular disease risks. Plus, coffee has also been linked with reduced risks of liver disease, dementia and depression – and now there’s evidence suggesting moderate coffee consumption can even reduce heart attack risk, according to a new study published in the European Heart Journal. Three or more cups of coffee consumed every day is linked with a 19% reduced risk of cardiovascular disease and overall mortality, and drinking coffee first thing may provide additional protection. Furthermore, studies suggest that taking your caffeine fix in the morning might offer added advantages over sipping it throughout the day.

Previous studies have established that those who consume three to five cups of coffee per day have lower risks of early death and various health conditions including cardiovascular disease. It should be remembered, however, that not everyone appreciates or tolerates caffeine the same way and too much coffee consumption could cause anxiety, jitteriness and insomnia in some individuals.

To maximize health benefits from your coffee cup, choose black coffee without added sugar and milk, which can add unnecessary calories. For sweetness, try natural sweeteners like maple syrup or unsweetened almond milk; always select filtered, skim or low-fat varieties to minimize calories intake.

Avoid purchasing flavorful syrups available at coffee shops that may contain hidden sugar and unhealthy fat, and instead create your own delicious syrup using these simple recipes at home.

For optimal health, the ideal cup of coffee would consist of premium beans with light roasts, fine grinds, filters and hot but not boiling water; then served black. This will ensure you receive all of the beneficial polyphenols found in coffee which may reduce inflammation and possibly protect against certain forms of cancer.

The FDA advises most adults to consume no more than 400 milligrams of caffeine a day, roughly equivalent to two or three 8-ounce cups of coffee each day. If you already drink coffee regularly and experience no adverse side effects, keep drinking! But keep in mind if coffee is something new for you or caffeine sensitive individuals should consult a healthcare provider or dietitian first and get their advice before beginning to experiment on your own.