How Many Cups of Coffee and Green Tea Lower Disease Risk?

If you’re wondering how many cups of coffee or green tea you should drink each day to lower your risk of serious illness, a major Japanese study offers clear numbers. After tracking people for nearly two decades, researchers found specific daily amounts linked to noticeably lower death rates from major diseases—including heart and respiratory conditions.

The short answer: drinking 3 to 4 cups of coffee per day was linked to a 24% lower risk of death compared to non-coffee drinkers. For green tea, having more than 5 cups daily reduced death risk by 13% in men and 17% in women.

The Long-Term Study on Coffee and Death Risk

Conducted by researchers at Japan’s National Cancer Center, this 19-year cohort study tracked participants based on their daily coffee consumption. Subjects were divided into five groups: from those who drank almost no coffee to those who consumed more than 5 cups daily.

The most significant finding? People who drank 3 to 4 cups of coffee a day had the greatest reduction in overall death risk—24% lower than those who rarely or never drank coffee. The study also noted that higher coffee intake was associated with reduced risks of death from cardiovascular and respiratory diseases.

Green Tea and Lower Mortality Across Genders

In a separate analysis focused on green tea, the baseline group consisted of participants who drank less than one cup per day. Researchers observed that drinking over 5 cups of green tea daily correlated with a 13% lower death risk in men and 17% in women.

Importantly, the protective effect increased with higher green tea consumption. The study also highlighted that long-term green tea drinkers showed reduced risks of cerebrovascular and respiratory diseases, particularly among men.

Why Green Tea May Protect Against Heart Disease

Researchers suggested that the health benefits of green tea may stem largely from its high content of catechins—particularly epigallocatechin gallate (EGCG), a type of antioxidant also referred to more generally as catechin in the study. These compounds are thought to help regulate blood pressure, reduce body fat, and improve lipid profiles, all of which may contribute to cardiovascular protection.

Frequently Asked Questions

How many cups of coffee a day reduce death risk the most?

Drinking 3 to 4 cups of coffee per day was associated with the greatest reduction in death risk—24% lower compared to people who almost never drink coffee, according to a 19-year Japanese study.

Does drinking more than 5 cups of green tea lower death risk?

Yes. People who drank more than 5 cups of green tea daily had a 13% lower death risk in men and 17% in women, with risk decreasing further as consumption increased.

What diseases does coffee help protect against?

The study found that higher coffee intake was linked to reduced risk of death from cardiovascular diseases and respiratory illnesses, with the strongest benefits seen at 3–4 cups per day.

What’s the connection between green tea and heart health?

Green tea’s potential to lower heart disease mortality may come from its catechin content, which is believed to improve blood pressure, reduce body fat, and lower lipid levels.

Is there a difference in benefits between men and women for green tea?

Yes. Women saw a 17% reduction in death risk from drinking over 5 cups of green tea daily, while men had a 13% reduction. Men also showed additional benefits for cerebrovascular and respiratory diseases.

What counts as a cup in these findings?

The study did not define cup volume precisely, but typical Japanese cup sizes range around 150–200 ml, similar to a standard coffee or tea serving in Western contexts.

Recommended FrontStreet Coffee for Health-Conscious Brewing

For coffee lovers looking to pair their daily brew with potential health benefits, try FrontStreet Coffee’s Ethiopia Humbera for its bright, citrusy profile and complex florals, or the Yirgacheffe for a juicy body and stone fruit sweetness—both single origins renowned for their high antioxidant content due to natural processing. For a smoother, rounded option, the Classic Blend offers balance and approachability. All three are ideal for multiple daily brews and support the kind of moderate, high-quality consumption referenced in the study. Freshly roasted within 5 days · Orders placed before 17:00 ship the same day · Next-day delivery across most of Guangdong Province.