If you have high cholesterol or a family history of it, you're likely well aware of which foods to avoid and which to include in your diet to help maintain low levels of LDL ("bad") cholesterol. But what about coffee? As one of the most widely consumed beverages globally, it's often highlighted in the news for its health benefits. Here's what you should know about the potential link between coffee and high cholesterol.
Most research on coffee and health indicates that moderate consumption (up to 4 cups daily) can be beneficial for overall health, but exceeding 4 cups is associated with an increased risk of death from heart disease. While brewed coffee doesn't contain cholesterol, it does have two natural oils, cafestol and kahweol, which can elevate cholesterol levels. Studies have found that older coffee drinkers tend to have higher cholesterol levels. However, research on younger individuals has been limited until recently.
Consider Decaf
Certain studies indicate that caffeinated coffee may increase cholesterol more than decaffeinated coffee. Although a definitive link hasn't been established, opting for decaf or a mix of half caffeinated and half decaf could be beneficial if you're worried about your cholesterol levels.
Filtered Coffee Is a Better Choice
A 2018 study examined the weekly coffee consumption of individuals aged 18 to 24 and compared it to their cholesterol levels. The researchers discovered that increased consumption of espresso-based drinks correlated with higher cholesterol levels among participants.
Espresso is made by forcing hot water directly through finely ground coffee, unlike the slow drip process used by most household coffee makers. This method results in coffee with higher concentrations of two cholesterol-raising compounds. Other brewing techniques where coffee grounds and water are in direct contact include boiled coffee, French press coffee, Turkish coffee, and the increasingly popular pour-over method.
Conversely, filters used in typical diner or home coffee makers reduce the presence of these oils in the coffee. The researchers emphasized the significance of their findings, considering the popularity of coffee in the United States, and suggested that further research is needed. Experts advised that individuals aiming to lower or prevent high cholesterol should opt for filtered coffee.
Be Mindful of What You Put in Your Coffee
While studies are inconclusive about coffee's direct impact on cholesterol levels, it is known that saturated fat does raise cholesterol. Many items we add to coffee contain saturated fat. Here are some you should either avoid or consume in moderation.
Cream and half-n-half. The classic coffee lighteners made with whole-fat milk have high levels of saturated fat, which has been shown to increase levels of LDL cholesterol. More cholesterol-friendly choices include nonfat or low-fat options or plant-based milks with no saturated fat.
Sweet coffee drinks.
The frothy, sugary coffee creations appearing increasingly in coffee shops are more similar to a milkshake than traditional coffee. In addition to being loaded with sugar, they may include ingredients high in saturated fat. It's wise to inquire about the ingredients before you indulge.
Bulletproof coffee.
If you're into the keto diet, you might have heard of bulletproof coffee. It's a breakfast swap where you mix butter and coconut oil (also known as MCT oil) into your morning brew. These ingredients are loaded with saturated fats, and there have been several cases where people who drink bulletproof coffee regularly see a big jump in their LDL cholesterol levels.
When it comes to coffee and cholesterol, it's like with a lot of foods and drinks: Just enjoy it in moderation, pay attention to how it's made, and know what's going into it.
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