For many people, the day does not properly begin until they have had a cup of coffee. However, if you have high cholesterol, you may wonder whether your daily cup could be making the problem worse.

The simple answer is that coffee can raise cholesterol, but its effect depends mainly on how it is prepared and how much you drink. Caffeine is not the main concern. The natural oils found in coffee beans are responsible for most of the cholesterol-raising effect.

Understanding Cholesterol

Cholesterol is a waxy substance the body uses to make healthy cells, hormones, and vitamin D. Most cholesterol is produced by the liver, although some also comes from animal-based foods.

Plain black coffee does not contain cholesterol. However, certain brewing methods may affect cholesterol levels by influencing how the body manages cholesterol.

Low-density lipoprotein, or LDL, is often called “bad” cholesterol. When LDL levels are too high, fatty deposits can build up inside the arteries. Over time, this may restrict blood flow and increase the risk of a heart attack or stroke.

High-density lipoprotein, or HDL, is known as “good” cholesterol because it helps carry excess cholesterol back to the liver for removal.

High cholesterol usually causes no noticeable symptoms. A blood test is the only reliable way to know whether your cholesterol is raised. This is why regular health checks are important, particularly if high cholesterol or heart disease runs in your family.

It Is Not Mainly About Caffeine

Coffee beans contain natural oily substances called diterpenes. The two most important are cafestol and kahweol.

These compounds can reduce the liver’s ability to remove cholesterol from the blood, which may increase total and LDL cholesterol levels. Cafestol appears to have the strongest cholesterol-raising effect.

The amount of cafestol and kahweol that reaches your cup depends largely on how the coffee is brewed.

Switching to decaffeinated coffee may not solve the problem. Decaf coffee still contains these natural oils because removing caffeine does not necessarily remove cafestol and kahweol.

Which Coffee Is Most Likely to Raise Cholesterol?

Unfiltered coffee generally contains the highest levels of cholesterol-raising oils. Examples include:

• Plunger or French press coffee.
• Boiled coffee.
• Turkish-style coffee.

Espresso also contains cafestol and kahweol. A single espresso is a small serving, so the amount consumed may be limited. However, drinking several cappuccinos, lattes, or Americanos each day can increase your overall intake because each drink contains one or more espresso shots.

Coffee made using a paper filter contains much lower levels of these oils. The paper traps most of the diterpenes while allowing the liquid coffee to pass through.

Instant coffee generally contains only small amounts of cafestol and kahweol and is unlikely to have a significant effect on cholesterol when consumed in moderation.

Reusable metal or mesh filters do not trap these oils as effectively as paper filters. If you have high cholesterol, paper-filtered or instant coffee may therefore be a better everyday choice.

What About Milk, Creamers and Sugar?

The coffee itself is only part of the picture. What you add to your cup can also affect your cholesterol and heart health.

Full-cream milk, cream, and certain powdered coffee creamers may contain large amounts of saturated fat. Regularly consuming too much saturated fat can raise LDL cholesterol.

Some coffee creamers contain palm or coconut oil, which can also be high in saturated fat. Check the food label rather than assuming that a non-dairy creamer is automatically healthier.

Sugar does not contain cholesterol, but consuming too much can contribute to weight gain, raised triglycerides, and difficulty controlling blood sugar. Large flavoured coffees containing syrups, whipped cream, or sweetened condensed milk can contain far more sugar and energy than expected.

Choose low-fat milk, use less sugar, and keep heavily sweetened coffee drinks as occasional treats.

How Much Coffee Is Too Much?

There is no specific coffee limit for controlling cholesterol. The effect depends on the brewing method, cup size, coffee strength, and number of cups consumed.

For most healthy adults, up to 400mg of caffeine a day is not generally associated with harmful effects. However, caffeine levels vary widely between drinks, and some people are more sensitive than others.

Too much caffeine may cause anxiety, headaches, heart palpitations, indigestion, or sleeping difficulties. Pregnant women and people with certain medical conditions may need to consume less and should ask a healthcare professional for personalised advice.

Conclusion

Having high cholesterol does not necessarily mean that you must give up coffee. Choosing paper-filtered coffee, keeping portions reasonable, and limiting cream, full-fat milk, and sugar can make your daily cup more heart-friendly.

Remember that coffee is only one factor. Smoking, physical inactivity, excess weight, family history, and a diet high in saturated fat can all affect cholesterol levels.

Medical Society members have access to 24/7 telehealth consultations from anywhere, at any time, nationwide, making it easier to seek professional advice about cholesterol, coffee consumption, and overall heart health.