Coffee’s reputation keeps improving, but the healthiest cup may depend on more than how much you drink. The brewing method, caffeine dose, and ingredients added afterward can turn the same morning ritual into very different beverages.
An American Heart Association scientific statement concluded that up to 400 milligrams of caffeine—roughly three to five 8-ounce cups of coffee—is generally safe for most adults. The statement’s lead author, Gregory Marcus, MD, said that amount “is safe and does not increase cardiovascular risk” when coffee is consumed without added sugars or fillers.
That’s welcome news for habitual drinkers. But before ordering another syrup-loaded cold brew, there are important catches.
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The Sweet Spot Appears to Be Three to Four Cups
As The New York Times previously reported, moderate coffee intake has been associated with longer life and a lower risk of several chronic diseases.
“The evidence is pretty consistent that coffee is associated with a lower risk of mortality,” National Cancer Institute researcher Erikka Loftfield told the newspaper.
A major umbrella review published in The BMJ reached a similar conclusion after analyzing more than 200 earlier reviews. Researchers found coffee was “more often associated with benefit than harm,” with the strongest risk reductions generally appearing around three to four cups daily.
Coffee consumption was also associated with lower rates of cardiovascular disease, Type 2 diabetes, Parkinson’s disease, and several liver conditions. However, these findings do not prove coffee caused the benefits.
“We don’t know for sure if coffee is the cause of the health benefits,” review co-author Jonathan Fallowfield told The Times. Other lifestyle differences among coffee drinkers may help explain the associations.
Related: The Way You Brew Your Morning Coffee Could Be Raising Your LDL Cholesterol
Your Brewing Method May Matter More Than the Roast
Unfiltered coffee—including French press, Turkish, Greek, and Scandinavian-style boiled coffee—retains oily compounds called cafestol and kahweol. Research published in the American Heart Association journal Arteriosclerosis, Thrombosis, and Vascular Biology identified these diterpenes as responsible for boiled coffee’s cholesterol-raising effect.
“If you filter the coffee, then it’s no issue at all,” nutrition researcher Rob van Dam told The Times. A paper filter traps much of these compounds, making filtered drip or pour-over coffee a smarter choice for people monitoring LDL cholesterol.
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