Will Drinking Coffee Raise My Cholesterol Levels?

Coffee is one of the most popular drinks in the world. In America, overall coffee consumption is up by 5% across the nation since 2015. Since coffee is such a universal beverage, research has been conducted to analyze its benefits or harmful nature. One area of research is cardiovascular health, with many studies showing an association between coffee consumption and cholesterol levels. 

This article will explain the relationship, how the type of brew affects this relationship, and suggest alternative beverages if you’re concerned with your coffee consumption.

What’s the link between coffee and cholesterol?

The first study to demonstrate the positive correlation between coffee consumption and elevated cholesterol levels was published in 1983. Research has since reinforced this association.  Below we’ll discuss what cholesterol is and what the research says about its relationship to drinking coffee. 

What is cholesterol?

Cholesterol is a fatty substance that is an important part of the cells in our body. It’s also the starting molecule needed for us to make hormones like estrogen and testosterone, and we need cholesterol to make vitamin D when we absorb sunlight. 

While you typically make enough cholesterol on your own, it’s also found in many of the foods you eat. But there are a number of factors that can influence the amount of cholesterol in your blood, including lifestyle and dietary choices, age, and genetics. 

There are a few markers that are often discussed in reference to cholesterol levels — “bad” cholesterol (called LDL) and “good” cholesterol (called HDL). Total cholesterol includes both of these numbers.

LDL cholesterol levels in your blood — especially if they’re too high — can raise your risk of having a cardiovascular event, like a heart attack or stroke. This is because the cholesterol molecules can clump together and clog your arteries.

How does coffee affect cholesterol?

Coffee contains several hundred different substances, including several that have been shown to have an  effect on the human body. So the question is: Which factor in brewed coffee is driving up cholesterol in people? 

Research has teased out that the likely culprit affecting cholesterol is found in the natural oils of the coffee beans called diterpenes. Diterpenes, particularly cafestol and kahweol, are chemical compounds that may affect how your body breaks down cholesterol. Cafestol, in particular, has been shown to have cholesterol-raising effects. 

The amount you drink matters

Like the majority of nutrition-linked advice, how much you consume is important. A moderate level of consumption, which is typically defined as 3 to 5 cups per day, appears to lower the risk of cardiovascular disease. In contrast, a recent study demonstrated that intake of more than 6 cups per day might raise your cholesterol levels, including the amount of LDL cholesterol and total cholesterol in your blood. This can potentially raise your risk for heart disease. 

How you brew matters

There are many types of coffees, but they are mainly prepared in two ways: paper-filtered and unfiltered. The type of preparation has been shown to influence the amount of diterpenes found in that particular brew. 

Instant and drip-brewed

Most cafestol can be removed by a paper filter (the filter retains the diterpenes), leaving drip-filtered coffee with negligible levels of it in the brew. This means that moderate consumption of filtered coffee shouldn’t negatively impact your cholesterol levels. 

French press and Turkish coffee

But when the coffee grounds do not pass through a filter and hot water is just poured over the top, a greater amount of biologically active components (caffeine and diterpenes) remain in the liquid. Unfiltered coffee brews including French‐press coffee, Scandinavian boiled coffee, and Turkish coffee have been shown to contain about 5 mg of cafestol per cup. 

Espresso

Compared to other preparations, espresso falls somewhere in the middle with about 1 mg of each diterpene, resulting in lower levels than paper-filtered coffee but higher levels than unfiltered coffee. 

What are some alternatives to coffee?

What if coffee is not for you? A few heart-healthy coffee alternatives include herbal tea and green tea (such as matcha). Green tea, in particular, contains protective compounds like flavonoids, antioxidants, and other biologically active molecules that are good for your health. Plus, water is another great low-calorie option to keep you healthy and hydrated.

Coffee drinks to avoid

Blended beverages, such as frappuccinos and many store-bought breakfast drinks, are coffees that contain added syrups, sugar, excess milk/cream, and other ingredients. The calories from these additives can quickly add up. These sugar-riddled beverages can easily put you close to the American Heart Association’s daily recommended limit of added sugar consumption.  

Why trust our experts?

Written by:

Zach Gossman, MS, RD, CDN

Zach Gossman is a registered dietitian in New York City. After graduating from Washington University in St. Louis with a degree in biology, Zach pursued neuroscience research at the Cleveland Clinic, studying the cellular/molecular events involved in glial cell development.

Edited by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

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