For many people, a morning cup of coffee is more than just a habit—it can also be part of a healthy lifestyle. Research suggests that drinking coffee in moderation, around two to three cups a day, may provide powerful antioxidants that help reduce inflammation and support overall health. Starting your day with coffee also appears to be better for your body’s natural sleep cycle than sipping caffeine throughout the day.

Moderate coffee consumption has been linked to a lower risk of heart disease, stroke, and type 2 diabetes. Studies also suggest it may help protect the liver and reduce the likelihood of developing conditions such as Alzheimer’s disease, Parkinson’s disease, and certain types of cancer. Much of these benefits are believed to come from coffee’s natural antioxidants and plant compounds called polyphenols.

However, more isn’t always better. Drinking more than about four cups of coffee a day—or roughly 400 milligrams of caffeine—can lead to jitters, anxiety, increased heart rate, and higher blood pressure in some people. Coffee may also worsen acid reflux or interfere with sleep, especially if consumed later in the day or if you’re particularly sensitive to caffeine.

How you prepare your coffee matters too. Unfiltered coffee, such as French press or espresso, contains natural oils called diterpenes that may raise cholesterol levels. And while black coffee is naturally low in calories, adding large amounts of sugar, flavored syrups, or heavy cream can quickly turn a healthy drink into a high-calorie treat. When enjoyed in moderation, coffee can be a flavorful addition to a balanced lifestyle.