Does Coffee Raise Cholesterol? What 67% of Adults Should Know

For millions of Americans, coffee is a daily ritual. In fact, 67% of US adults drink coffee daily (the highest rate in 20 years). And the average coffee drinker consumes just over 3 cups daily. 

But could your love for coffee be impacting your cholesterol levels?

The answer isn’t as simple as a yes or no. 

While coffee does not contain cholesterol, it contains compounds that can affect how your body produces and regulates cholesterol. This effect depends on factors like your brewing method and how much you drink.

Whether you’re a French press aficionado or a drip coffee devotee, read on for the info you need to sip smarter for your heart health.

What is Cholesterol?

Cholesterol is a waxy substance that’s produced naturally by your liver. It has several essential functions in your body, including:

• Building cell membranes.
• Making hormones like estrogen and testosterone.  
• Producing bile acids that help you digest fat.
• Enabling your body to make vitamin D.

Your body produces about 80% of all the cholesterol it needs; the rest comes from diet. But you also get cholesterol from certain foods, particularly animal products like meat, poultry, eggs, and dairy. 

The Two Types of Cholesterol

When you get a cholesterol test, you’ll see numbers for two main types:

• LDL (low-density lipoprotein) cholesterol is often called “bad” cholesterol. This type can build up in your arteries, increasing your risk of heart disease and stroke.
• HDL (high-density lipoprotein) cholesterol is often called “good” cholesterol. This type actually helps remove LDL cholesterol from the body.

Keeping Cholesterol in Check

So, what cholesterol numbers should you aim for? According to the American Heart Association (AHA):

• Total cholesterol: The AHA suggests that total cholesterol should be less than 200 mg/dL, which is considered desirable for adults.
• LDL cholesterol: The AHA recommends that LDL cholesterol be less than 100 mg/dL, especially for those at risk of heart disease.
• HDL cholesterol: The AHA indicates that HDL cholesterol should be 60 mg/dL or higher, as higher levels are associated with a lower risk of heart disease.

High cholesterol typically does not have any symptoms but can lead to other issues that may cause symptoms. Therefore, getting a blood test is the only way to know your cholesterol levels. If your cholesterol is high, your doctor may suggest lifestyle changes or medication to lower it and decrease your risk of heart problems.

Now that you understand why keeping cholesterol levels healthy is so important, let’s explore how cups of coffee fit into the equation.

Does Coffee Raise Cholesterol?

The short answer is: It depends. 

While coffee itself contains no actual cholesterol, it can affect how your body produces and regulates cholesterol levels. The extent of this effect depends largely on the type of coffee you drink and how it’s brewed. 

It’s been established that unfiltered coffee, including French press, Turkish, and boiled coffee consumed in Scandinavian countries, contains compounds called diterpenes that can raise cholesterol levels. On the other hand, filtered coffee, the most common brewing method in the US, appears to have little effect on cholesterol for most people. However, some studies contradict this claim. 

So why does unfiltered coffee impact cholesterol levels while filtered coffee doesn’t? 

It all comes down to those diterpenes we mentioned—specifically, cafestol and kahweol. Let’s take a closer look at how these compounds interact with your body’s cholesterol regulation process.

How Unfiltered Coffee Affects Cholesterol Levels

The compounds in unfiltered coffee that can raise cholesterol levels are called diterpenes. The two main ones are cafestol and kahweol. These are found in the oily coffee fraction and extracted from the coffee beans during brewing.

When you brew coffee without a paper filter, like with a French press or Turkish coffee method, more of these oils end up in your cup. On the other hand, paper filters trap most of the cafestol and kahweol, so filtered coffee contains much lower levels of these compounds.  

So, how exactly do cafestol and kahweol impact cholesterol? 

Research shows that they affect key receptors in the intestines and liver that regulate cholesterol absorption and metabolism. Specifically, cafestol and kahweol:

• Decrease the activity of receptors responsible for clearing LDL cholesterol from the bloodstream.  
• Increase the activity of enzymes that create cholesterol in the body.
• Reduce the liver’s ability to break down cholesterol and remove it from the body.

The end result is that LDL cholesterol levels can increase, sometimes significantly.

Is Coffee Bad for Cholesterol? What Science Says

Numerous studies have investigated the effects of filtered and unfiltered coffee on cholesterol levels. Here’s a quick look at some key findings:

• In a controlled trial, consuming 5 cups of French press coffee daily for 4 weeks increased total cholesterol by 6-8% compared to filtered coffee.
• A separate study found that non-filtered coffee, including espresso, contains diterpenes like cafestol and kahweol, which can raise LDL cholesterol. This study notes that consuming 9 or more drinks of non-filtered coffee daily may be associated with a 25% increased risk of cardiovascular disease (CVD) mortality.
• Well-established studies have found no significant impact on cholesterol levels from moderate consumption of filtered coffee. In fact, many observational studies link regular filtered coffee intake to a lower risk of heart disease.

The cholesterol-raising effects of unfiltered coffee seem to be most significant in people consuming large amounts daily, typically 5 or more cups. For most people, occasional espresso or other unfiltered coffee is unlikely to majorly impact cholesterol.

Brewing Up a Heart-Healthy Approach

If you’re a devoted coffee drinker, you don’t have to give up your daily brew to keep your cholesterol levels in check. Here are some tips for enjoying coffee while minimizing potential cholesterol impacts:

• Choose filtered brewing methods, like drip coffee makers or pour-over, most of the time. This will significantly reduce the cafestol and kahweol content.  
• Moderate your intake if you enjoy unfiltered coffee like espresso, French press, or Turkish coffee. Stick to a cup or two rather than having multiple servings throughout the day.
• Be mindful of what you add to your coffee. Creamers, half-and-half, and added sugars can contribute significant amounts of saturated fat and calories, negatively impacting heart health. Instead, enjoy it black.  
• Keep the bigger picture of your diet and lifestyle in mind. If your overall eating pattern is rich in heart-healthy foods like fruits, vegetables, whole grains, and lean proteins, and you’re physically active most days, enjoying some unfiltered coffee is likely not a significant concern. But if you have high cholesterol or are at increased risk for heart disease, stick primarily with filtered coffee.

Other Health Impacts of Coffee (Besides Cholesterol Concerns)

While the impact of coffee on cholesterol levels gets a lot of attention, it’s not the only way your coffee habit can affect your health. Some evidence suggests that regular coffee consumption may offer several potential benefits: 

• Lower risk of type 2 diabetes.
• Reduced risk of Parkinson’s disease, due to caffeine.
• Potential protective effects against Alzheimer’s disease and cognitive decline.  
• Lower risk of liver disease, including liver cancer.
• Improved physical performance and endurance.

Coffee is also a major source of antioxidants in the diet, which help protect cells from damage.

However, coffee has potential downsides. The caffeine in coffee can cause issues for some people, such as:

• Disrupted sleep or insomnia
• Increased anxiety 
• Digestive upset
• Elevated blood pressure

Caffeinated coffee can also interact with certain medications, so it’s important to be aware of potential interactions.   

If you experience negative effects from caffeine, consider switching to decaf coffee or tea. Listen to your body—if coffee seems to worsen your health issues, it may be best to minimize your intake or avoid it.

The Bottom Line on Coffee and Cholesterol

The connection between coffee and cholesterol isn’t a simple black-and-white issue. The type of coffee you drink, the brewing method, and the amount you consume all affect whether and how much your cholesterol levels may be impacted.

The key points to remember are:

• Unfiltered coffee contains compounds called cafestol and kahweol that can raise LDL cholesterol. Filtered coffee has much lower levels of these compounds.  
• Studies show significant increases in cholesterol from regular consumption of large amounts of unfiltered coffee. Occasional consumption of espresso or other unfiltered coffee is likely not a major concern for healthy individuals.
• Filtered coffee has minimal impact on cholesterol levels for most people, and regular intake is linked with heart health benefits in observational studies.
• To enjoy coffee while minimizing potential negative effects on cholesterol, choose filtered brewing methods most of the time, moderate your intake of unfiltered coffee, and be mindful of high-calorie, sugary add-ins.  

The great news for coffee lovers is that you don’t have to cut out coffee completely, even if you’re watching your cholesterol. With smart brewing choices and moderation, coffee can be a perfectly healthy part of your daily routine.

As always, talk to your doctor if you have specific concerns about your cholesterol levels or heart health. Together, you can brew up a plan that’s right for you.