Coffee is powerful stuff. And not just because it wakes you up in the morning. There are many studies showing that coffee can have many health benefits, such as helping you lose weight and reducing your risk of type 2 diabetes and Alzheimer’s disease. However, while coffee is impressive, some studies show that it can raise cholesterol levels.
Coffee may be best known for its caffeine, but it contains more than 1,000 bioactive compounds. While most are beneficial, a few are not, namely cafestol and kahweol. These compounds, called diterpenes, are found in coffee oil and they trigger an increase in LDL cholesterol by inhibiting the body’s natural ability to process and remove cholesterol.
Coffee’s tendency to raise cholesterol depends on a number of factors. The most important factor is the brewing method, with people who drink boiled or pot-brewed coffee having a significantly higher risk of high cholesterol than those who prefer filter coffee, which raises cholesterol slightly. That’s because filtering coffee prevents the coffee’s diterpene-containing oils from reaching your cup. Conversely, because boiled coffee, FR coffee, and cold brew coffee are brewed without filters, they don’t have a safety net to trap those cholesterol-raising compounds.
In addition to brewing method, other factors affect the cholesterol-raising potential of coffee, such as the type of bean you use. For example, arabica beans contain more diterpenes than robusta, and light roasts are richer in diterpenes than dark roasts. Even the brand of coffee filter you use can make a difference, as some paper filters are more porous than others.
How much coffee is enough to have healthy cholesterol levels?
The amount of coffee you drink matters, too, but mainly if you drink a lot. People who drink three to four cups of coffee a day are about 1½ times more likely to have high LDL than those who drink less than three cups. But the real problem is for those who consume more than four cups a day, as their odds of high LDL skyrocket to nearly six times that of light coffee drinkers.
Playing safe, opting for a drip coffee instead of a French press or a latte is a good first step. But what you stir into your cup of joe matters more. Excessive add-ins like saturated fat, semi-fat, and cream can increase your risk of high cholesterol. And while it’s not obvious, added sugar and sweet syrups can also be bad for your long-term heart health.
While diterpenes can raise cholesterol, coffee contains other bioactive compounds that can reduce oxidative stress and inflammation, which may benefit heart health. Drinking two to three cups of ground, instant, or decaffeinated coffee a day significantly reduces the risk of death from any cause, including cardiovascular disease. But even if you drink more, don’t stress: Moderate coffee consumption, up to four cups a day, has a relatively small impact on cholesterol.
Since most people drink coffee in moderation, focusing on other lifestyle changes like quitting smoking, getting enough sleep, and avoiding foods high in saturated fat will have a greater impact on controlling high cholesterol.
For many people, the bigger issue is the caffeine in coffee, which can make you feel anxious, jittery, sleepless, and cause a rapid heartbeat. So consider your tolerance and health history, especially if you have heart disease. If you have heart disease, it is important to talk to your doctor about how much coffee you drink.
In short, moderate amounts of coffee, especially filter coffee, are safe for heart health and cholesterol levels, just be mindful of how you prepare your coffee and choose lower fat and lower sugar options to enjoy your cup of joe.
