Everyone knows coffee can help get them going in the morning and give them energy throughout their day, according to several studies. Coffee may even lower risk for heart disease and help fight depression – so what is an appropriate amount to drink? Most likely it will be more than you anticipate!

Recent observational study published online September 27 by the European Journal of Preventive Cardiology found that people who consumed two to three cups of coffee daily had reduced risks of cardiovascular disease and death than those who abstained from drinking caffeine altogether. The research included almost 450,000 individuals without irregular heartbeat or cardiovascular disease at the start of the research who reported how many cups they drank daily; they were then divided into groups according to how much coffee was consumed daily and over the course of this observational study, those drinking two or three caffeinated coffee had lower risks of developing cardiovascular disease as well as 17% reduced mortality than people who didn’t drink caffeine at all during its entirety!

The research builds upon previous studies which have linked coffee consumption with reduced risks of certain diseases, such as diabetes, Parkinson’s and liver cancer; suicide; as well as reduced rates. But these observations don’t prove anything — they could simply be associations. Furthermore, many other factors also impact your risk of heart disease and death including healthy diet, exercise and weight management.

While most can enjoy one or two cups of Joe every day without experiencing side effects, it is still wise to monitor your caffeine consumption and monitor its impact on your body. Too much caffeine can cause jitters, anxiety, increased heart rate and difficulty sleeping if consumed excessively; for optimal results adhere to the maximum daily recommended amount of 400 milligrams, approximately four or five 8-ounce cups of regular coffee.

Avoid sugar for optimal health – sugar adds calories and often contains harmful fats – by selecting lower-sugar beverages like tea or decaf coffee that have lower caloric counts and are low on caffeine content. This will keep calorie counts lower while keeping health issues in check.

For maximum enjoyment of coffee, the optimal way is to use premium-quality beans with a light roast and fine grind, along with filter brewing using hot but not boiling water. This approach produces maximum flavor while simultaneously limiting acidity levels – perfect for digestive health! Consider swapping out added creamer such as half and half and nondairy milk with grass-fed butter for an even healthier boost. When possible, choose whole-milk options from local roasteries in order to support local economies while decreasing food-miles. Be sure to enjoy your coffee slowly! Your brain needs 20 minutes for caffeine processing, so take your time and savor every sip! Li Cohen, social media producer at CBS News (having previously worked at amNewYork and Seminole Tribune), covers climate, environmental and weather news as well as sustainable food and agriculture topics with great expertise.