The coffee sweet spot: How much a day is safe and linked to heart benefits

Pour another cup? Science says yes.From reshaping gut bacteria to keeping you young, your morning cup of joe provides a lot when it comes to health.And good news for java junkies: There can even be benefits for the heart — but only if you drink the right amount.While the jury’s out on how many cups a day is too many, the FDA recommends up to 400 milligrams of caffeine per day — about two or three 12-ounce cups of java juice.And the latest research agrees, showing that five 8-ounce coffees a day are not only safe to consume but could also lower the risk of cardiovascular conditions.Drinking no more than three to five cups a day of black coffee was linked to a lower risk of type 2 diabetes, heart disease, stroke, heart failure and some irregular heart rhythm.But drink any more than that upper limit — like the amount found in energy drinks — and you could be heading into risky territory.Higher caffeine intake, such as the 40 to 69 milligrams found in energy drink shots, can increase the risk of high blood pressure and irregular heart rhythm.More coffee, though, generally seems to have the most positive effects, provided it’s within the daily caffeine limits.While drinking one to three cups was associated with an increased risk of high blood pressure, drinking more than three a day could reduce the risk.Caffeinated coffee can also reduce insulin sensitivity, as previous research suggests, albeit in the short term.However, the research is unclear if this benefit is due to compounds in coffee other than caffeine.You may not reap as many of the benefits if you like your coffee sweetened, as adding milk, sweeteners or flavored syrups may reduce potential health effects.The effects of coffee on cholesterol depend on the type that’s brewing.Cafestol, a component in caffeinated and decaffeinated coffees like espresso, French press and Turkish coffee, was linked to higher levels of low-density lipoprotein, also known as “bad” cholesterol.And if your morning c...