The American Heart Association (AHA) shared an encouraging conclusion for coffee lovers: for most healthy adults, consuming up to 400 mg of caffeine a day (an amount roughly equivalent to five small cups of filtered coffee) is safe and does not increase the risk of cardiovascular disease.

Even moderate consumption is associated with a lower risk of coronary heart disease, stroke, heart failure, and type 2 diabetes, according to an article published in Circulation.

However, the experts offered an important clarification: not all of the benefits seem to be explained by caffeine. Coffee contains hundreds of bioactive compounds, such as polyphenols, which may play a role in its protective effects.

Moreover, much of the evidence comes from observational studies, so further research is still needed to understand exactly which components are responsible for these benefits.

It is also important to keep in mind that each person responds differently. Genetics, age, metabolism, and consumption patterns all play a role in how the body processes caffeine.

If you notice your heart racing, anxiety, nervousness, or sleep disturbances after drinking coffee, consider reducing your intake, changing the time of day you drink it, or consulting a healthcare professional to assess whether you should limit your consumption.

Another noteworthy point in the report is that different ways of preparing and consuming coffee can have different effects. Among the different preparation methods, filtered coffee has the strongest evidence supporting its cardiovascular health benefits, while unfiltered preparations, such as French press and Turkish coffee, contain higher levels of cafestol, a substance that contributes to increased LDL, or “bad,” cholesterol levels.

The AHA also cautioned against applying these findings to energy drinks. Although these beverages also contain caffeine, they have been linked to episodes of hypertension, arrhythmias, and other cardiovascular events, especially when consumed in large amounts or by people who are more sensitive to its effects.

Experts emphasized that these findings do not mean that people who do not drink coffee should start drinking it to protect their hearts. The benefits observed are part of a broader pattern of healthy habits and do not mean that coffee should be considered a treatment or a preventive strategy on its own.

So remember, as with almost everything in nutrition, the benefits do not come from a single food or beverage, but from a broader combination. A balanced diet, regular physical activity, good sleep, and sustainable habits remain the foundation of good cardiovascular health.

This article was written by Tomás Vicente, a journalist specializing in health.