Cup of coffee

Coffee, the favourite morning ritual for so many. But did you know that your daily coffee can have an influence on your cholesterol? You may have heard that coffee can have both good and less good effects on your health. An important substance in coffee, called cafestol, plays a big role in this. But what exactly is cafestol, and how does it affect your cholesterol level?

In this article we dive into the relationship between coffee and cholesterol. We look at which types of coffee have the biggest effect and give you handy tips to enjoy your favourite cuppa worry-free.

What is cholesterol and why is it important?

Cholesterol is a fat-like substance your body needs to function properly. It plays an important role in the production of hormones, vitamin D and bile acids that help digest fats. But not all cholesterol is the same.

There are two main types of cholesterol:

  • HDL (high-density lipoprotein) – also known as the ‘good’ cholesterol. This helps remove excess cholesterol from your blood vessels.
  • LDL (low-density lipoprotein) – better known as the ‘bad’ cholesterol. Too much LDL can build up in your blood vessels and increase the risk of heart and vascular disease.

A healthy balance between HDL and LDL is essential for good heart health.

The influence of coffee on your cholesterol level

Coffee is a complex drink that, alongside caffeine, also contains other natural substances. One of the most important substances that affects your cholesterol is cafestol.

What is cafestol?

Cafestol is an oily substance that occurs naturally in coffee beans. It’s known as one of the most cholesterol-raising compounds in our diet. Cafestol affects the way your liver works, so it breaks down less LDL cholesterol. That can cause the ‘bad’ cholesterol level in your blood to rise. Below is a table showing how many mg of cafestol there is in a particular brewing method and how many cups you can drink at most before it has a noticeable effect on your cholesterol level.

Brewing method Filtered (paper) Cafestol (mg/cup) Max. cups per day
Filter coffee Yes 0.1 mg Unlimited
Coffee pods Yes 0.1 mg Unlimited
Machine with liquid coffee concentrate Yes 0.1 mg Unlimited
Machine with paper filter Yes 0.1 mg Unlimited
Instant coffee Yes 0.2 mg Unlimited
Coffee capsules No 1 mg 2-3 cups max
Machine with metal/nylon filter No 1 mg 2-3 cups max
Espresso No 1.5 mg 2-3 cups max
French Press No 3.5 mg Max 1 cup
Turkish and Greek coffee No 4 mg Max 1 cup

Tips for drinking coffee without raising your cholesterol

Go for filtered coffee

Brewing methods like filter coffee, coffee pods and instant coffee contain hardly any cafestol and therefore have little influence on your cholesterol level.

Limit unfiltered coffee

Love drinking espresso, French press or Turkish coffee? Then try to limit these to 1-3 cups a day to avoid raising your LDL cholesterol.

Use a paper filter

Got an espresso machine or a machine with a metal filter? Consider using a paper filter to reduce cafestol.

Combine coffee with a healthy lifestyle

Eat fibre-rich food, exercise regularly and avoid trans fats to keep your cholesterol in balance.

Watch out when drinking a lot of coffee

Coffee and cholesterol are inseparably linked through the substance cafestol. This compound can raise LDL cholesterol levels, especially with unfiltered brewing methods like espresso, French press and Turkish coffee.

Luckily, there are ways to enjoy coffee responsibly. Filtered coffee, such as filter coffee, coffee pods and instant coffee, contains hardly any cafestol and therefore has little impact on cholesterol levels. By making conscious choices about the brewing method and the amount of coffee you drink, you can keep enjoying your daily cups of coffee without worry.

Want to avoid high cholesterol? Then go for filtered coffee more often and limit unfiltered brewing methods to a few cups a day. That way you combine the best of both worlds: the flavour and enjoyment of coffee without the negative impact on your health.