Espresso, latte, cappuccino — whatever your go-to order is, you’ve probably wondered: Is drinking coffee bad? Is it actually good? Differing opinions have long made caffeine fans stir, but poring over new scientific studies just might provide you with grounds for reassurance.

Although it’s important to know that it can affect people differently, the bottom line is coffee can be good for your health. Here, we’ll serve up three reasons:

Coffee Can Reduce Your Risk of Heart Disease — If You Time it Right

The case for coffee is becoming stronger. In fact, recent research suggests people who drink coffee have a lower risk of death from cardiovascular disease. You’ll just want to be sure to drink your cup of joe in the morning.

A recent study of nearly 41,000 adults found that morning coffee drinkers were 31 percent less likely to die of heart disease and 16 percent less likely to have died in general compared to all-day coffee consumers. Why? Researchers estimate that drinking coffee later in the day may disrupt our body’s circadian rhythms, causing changes to cardiovascular risk factors such as inflammation and blood pressure.

In the U.S., cardiovascular disease remains the leading cause of death. And while many look to their diet to help reduce their risk, often reevaluating every nutrition choice, you can rest easy knowing your morning coffee intake isn’t harming your heart health. 

But Does Coffee Increase Blood Pressure?

Caffeine, a main ingredient in coffee, can affect people differently, especially if it’s not something you consume regularly. In that case, caffeine can briefly cause your blood pressure to rise and your heart rate to quicken — that’s where the talk of “jitters” comes in. But that increase is only temporary and isn’t cause for concern, the Mayo Clinic says.

Coffee fanatics know that you build a tolerance to caffeine when you drink it regularly. This means caffeine does not have a long-term effect on blood pressure and is not linked to a higher risk.

Coffee is an Anti-Inflammatory and Antioxidant

Further, another recent study found that diets rich in polyphenols, which are antioxidant and anti-inflammatory plant compounds that can boost heart health and your immune system, can reduce the risk of metabolic syndrome. Metabolic syndrome is a cluster of conditions, including increased blood pressure and high glucose levels, that increases your risk of developing heart disease, stroke and type 2 diabetes.

Why is this relevant? Coffee contains polyphenols, meaning your morning brew also offers you antioxidants that can reduce inflammation and protect against disease.

“Coffee can be thought of as contributing to your overall fluid intake, but it shouldn’t replace water, of course. Coffee consumption can be tied to a variety of health benefits, is an excellent source of potassium and gives some antioxidant value,” said Pam Nisevich Bede, head of nutrition for Abbott’s Lingo consumer biowearable.

Is There Such Thing as ‘Too Much’?

The U.S. Food and Drug Administration says that, for adults, about 400 milligrams of caffeine per day is safe. That’s about two to three cups of brewed coffee. However, if you are sensitive to caffeine or have an easily upset stomach, you may want to drink less.

“Some studies point to a health benefit at an intake of three to four cups per day whereas others do not define recommended intake or find that benefits continue across the whole coffee consumption range. Still, everyone responds to coffee and caffeine differently, and this extends to whether it affects your glucose or not,” Nisevich Bede said. 

“But what we’re adding to our coffee is also important, as creamers, flavorings and sugars can be a significant source of calories and sugars,” Nisevich Bede said. “Alternatively, what you add can also be beneficial such as a source of healthy fats, vitamins, minerals and protein. You want to be thoughtful about what you’re mixing into your coffee, how sensitive you are to caffeine and the point of the day you should stop.”

In sum, coffee isn’t something to steam over. Instead, raise a cup to the fact it can actually be good for your heart health.