How many cups of coffee are safe: New scientific position from the American Heart Association

Can morning coffee be not only a pleasure but also a beneficial health habit? The new scientific position from the American Heart Association (AHA) provides a clearer understanding of the impact of caffeine on the body, based on an analysis of multiple existing studies.

According to experts, for most healthy adults, an intake of up to 400 milligrams of caffeine per day is safe. This amount is equivalent to approximately 3 to 5 standard cups of coffee (237 ml each), without added sugar, cream, or syrup.

Benefits for the heart and metabolism

The analysis indicates that regular but moderate coffee consumption is associated with several key positive effects:

• Lower risk of type 2 diabetes: Some studies show a risk reduction of between 27% and 30% in people who consume coffee in certain doses.
• Cardiovascular protection: A lower risk of developing coronary heart disease and stroke is observed.
• Cognitive health: There is data suggesting that moderate caffeine intake may be linked to lower risks of dementia.

Important clarifications: preparation method and individual reaction

Researchers emphasize that not only the quantity but also the method of preparing the beverage matters. For example, unfiltered coffee (such as espresso or Turkish coffee) contains the compound cafestol, which can increase "bad" LDL cholesterol levels. Coffee that has passed through a paper filter contains significantly less of this substance.

Another critical factor is individual tolerance. While for some caffeine is simply a stimulant, for others it may cause palpitations, anxiety, sleep disturbances, or a sharp rise in blood pressure. Energy drinks differ negatively from coffee, as they often contain excessive amounts of sugar and other additives that negate the potential benefits.

Note: The data in the AHA position is a summary of scientific research and does not constitute individual medical advice. If you have chronic conditions, please consult your doctor.