What to know about coffee and cholesterol

Scientists are discovering more about the health benefits of drinking coffee. But if you have high levels of low-density lipoprotein (LDL) cholesterol, it is still best to avoid certain coffee types.

This will help keep your cholesterol within healthy limits and reduce your risk of cardiovascular disease.

How does coffee increase your cholesterol?

Although coffee does not contain cholesterol, it does contain compounds called diterpenes.

Studies examined in a 2019 research review suggest that two diterpenes, cafestol and kahweol (C+K), cause cholesterol levels to rise. They do this by reducing your body’s ability to absorb and break down LDL cholesterol.

How do different types of coffee affect your cholesterol?

The amount of C+K in your cup of coffee can differ depending on:

• the variety of coffee you use
• how it’s roasted
• the size of the grind
• how you prepare or brew the coffee

How much coffee you use to make each drink is also a major factor.

Coffee types

Arabica and robusta are the two most common coffee varieties consumed around the world. Arabica coffee contains more C+K than the robusta variety.

Choosing coffee made from robusta beans may help reduce your coffee’s cholesterol-raising effects.

Light or dark roast?

Roasting coffee beans reduces their amounts of C+K. The more the beans are roasted, the less C+K will end up in your coffee. Some light roast coffees have almost twice the amount of C+K than dark roast beans.

Choosing a dark roast bean for your coffee is best for keeping your LDL cholesterol levels down.

Finely or coarsely ground?

The more coffee particles that make it into your cup, the higher the content of C+K it will have.

If you are using a filter, choosing a coarsely ground coffee will help reduce the number of coffee grinds that make it through. This will help reduce the amount of C+K you are drinking.

Preparation method

How you choose to make your coffee can make a big difference in how much C+K it contains. This may directly affect your cholesterol levels.

Turkish or Greek boiled coffee

These coffee types are prepared by boiling ground coffee beans in water. They make a strong cup of coffee with high levels of C+K.

Because they are unfiltered, these preparation methods can lead to each cup of coffee containing 3–6 milligrams (mg) of C+K.

French press or plunger coffee

Because the mesh filter in this method is often not very fine, it means that coffee grinds can make it into your cup.

As a result, French press coffee also contains higher C+K levels.

Espresso, moka pot, or percolated coffee

These methods pass steam through the ground coffee at high pressure. This results in enough C+K to raise your LDL levels.

One study published in 2022 including over 15,000 participants noted that the effect seemed to be stronger in males than females.

Filter coffee

This method drips hot water through the ground coffee, which then passes through a paper filter. Many people in the United States may be most familiar with this way of making coffee.

Evidence, including a 2019 review of studies, suggests this may be the best way to prepare coffee if you are trying to keep your cholesterol levels low because very little C+K passes into your cup. The review suggests that drinking filtered coffee should not raise your LDL cholesterol above your baseline.

Instant coffee

Due to the way that manufacturers process instant coffee, it also contains very little C+K and should be safe to drink for people with high cholesterol.

What else are you putting into your coffee?

Adding cream, half-and-half, sugar, or flavored syrups to your coffee can increase calorie intake and may also affect cholesterol levels.

The American Heart Association (AHA) recommends avoiding fats from dairy products and minimizing sugar intake.

If you prefer not to drink black coffee, you could choose oat milk or other nondairy alternatives containing no cholesterol.

If you enjoy sweet coffee, you may consider switching from sugar to calorie-free alternatives like stevia or sugar-free syrups.

Are there health benefits to drinking coffee?

Drinking a moderate amount of coffee, or around 3–5 cups per day, may help prevent some chronic diseases such as cancer, cardiovascular disease, metabolic disease, and cirrhosis. The main coffee compounds that contribute to these benefits include caffeine, C+K, and chlorogenic acid.

But because C+K can also raise your LDL cholesterol levels, drinking coffee may not be recommended for everyone.

If you already have high LDL levels or have a family history of high cholesterol (hyperlipidemia) and still want to drink coffee, you could reduce the risk of it having a negative effect on your health by considering its type and preparation, as well as what else you add to your drink.

Managing cholesterol

The Food and Drug Administration (FDA) has a helpful guide to the many types of medication available to help bring your cholesterol levels to within a healthy range.

The most common doctor-recommended medication for managing cholesterol is statins. Examples include atorvastatin (Lipitor), fluvastatin (Lescol), and lovastatin (Altoprev).

Some home remedies like fenugreek seeds, lemon juice, and turmeric may have the potential to reduce cholesterol levels, according to 2019 research.

Lifestyle adaptations like reducing the amount of saturated fat in your diet, reducing your overall calorie intake, and getting regular exercise can help reduce cholesterol levels and keep you healthy.

It is important to get your cholesterol levels tested regularly. The Centers for Disease Control and Prevention (CDC) recommends that healthy adults check their cholesterol every 4–6 years.

A doctor may recommend that you check your levels more often, depending on your age and medical history. Speak with a doctor or healthcare professional if you have any questions about the frequency of your cholesterol checks.

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Summary

Drinking coffee may have some health benefits, but if you have high cholesterol, it is best to drink filtered coffee made with coarsely ground, dark roast, robusta beans.

Switching from cream and milk to low fat, nondairy alternatives and to zero-calorie sweeteners or flavors may also help.

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