- Moderate black coffee (about 2–4 cups/day) is tied to lower risks of heart disease, heart failure, stroke and type 2 diabetes — researchers call roughly four cups a “sweet spot.”
- Up to ~5 cups a day (~400 mg caffeine) appears safe for most adults if drunk black (no sugar or cream), but more than four cups may raise heart-failure risk for some.
- Tea showed similar heart benefits, while energy drinks — much more concentrated in caffeine — were linked to higher blood pressure and irregular heart rhythms.
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