An ideal heart healthy diet should include fruits and vegetables, whole grains, low-fat dairy and lean meats as part of an eating and drinking regimen that’s rich in fruits, veggies, whole grains, low-fat dairy and added sugars – while restricting food and drinks high in saturated fat and added sugars. Everyday choices have an enormous influence over our future health – including what we choose to consume says TODAY’s nutritionist Isatu Isuk.

According to a new study, drinking two to three cups of coffee per day may help keep your heart healthy. But registered dietitian Tricia Young cautions that any coffee consumed must be free from added sugars and milk products for best results.

Researchers found that drinking two to three cups of caffeinated coffee each day was linked with lower risks of heart failure, irregular heart rhythm issues, and premature mortality – even among people already living with heart conditions. Their conclusions were drawn from data compiled over several large, long-term studies; researchers adjusted for factors like age, gender and smoking status when making this determination.

People who drank more than three cups of coffee daily were found to gain no benefits, according to ESC researchers. Furthermore, ground and instant coffee drinkers, but not decaf ones were less likely to experience irregular heartbeat (arrhythmia).

However, it should be remembered that this research was observational – participants weren’t randomly assigned groups – which means one person could drink no coffee one day and five cups on another, potentially altering results. Therefore, until there is an independent trial that compares different coffee consumption levels, ideally 2-3 cups daily is best advised.

Recent studies have linked coffee with improved brain function, reduced risk of depression, diabetes, Parkinson’s disease and longer life expectancy. Researchers speculate that its chemicals may also protect against diseases like Alzheimer’s and dementia.

Limit red and processed meat consumption, which is high in saturated fat. Instead, focus on getting your protein from fish, poultry, beans and nuts instead. Reduce butter usage; instead choose vegetable spreads such as olive or canola oil with lower saturated fat content such as olive or canola oils instead. And when selecting cuts of red meat like sirloin tip, flank, rump roast or pork tenderloin for consumption; always trimming off any unnecessary fat beforehand.