Coffee offers many overall health benefits, but if you have high cholesterol, it’s important to consider how it’s brewed, how much you drink, and what ingredients you add.
Moderate Consumption and General Health
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Research consistently shows that drinking a moderate amount of coffee—about four cups or fewer per day—is generally good for overall health. However, people who regularly drink more than four cups a day have been linked to a higher risk of death from heart disease. Studies also note that older adults who drink coffee tend to have higher cholesterol levels, though data for younger people is still limited.
Brewing Method and Natural Oils
Coffee itself contains no cholesterol, but it does contain two natural oils—cafestol and kahweol—that can raise cholesterol. These compounds are found in the coffee’s natural oils.
A 2018 study tracked coffee consumption among adults aged 18 to 24. Researchers found that the more espresso participants drank, the higher their cholesterol levels. Espresso, which is machine-brewed, contains higher amounts of cafestol and kahweol, which can raise cholesterol.
Experts recommend using a paper filter in coffee machines to trap these oils and lower cafestol and kahweol levels, especially for those at risk of high cholesterol.
Caffeine vs. Decaf
Some studies also suggest that regular caffeinated coffee is more likely to increase cholesterol than decaffeinated (decaf) coffee. If you are concerned about your cholesterol levels, consider switching to decaf or half-decaf coffee.
Added Ingredients and Saturated Fats
Beyond brewing methods, what you add to your coffee can also raise cholesterol because of saturated fat content:
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Milk and cream: Instant coffee mixes or coffee with full-fat milk or cream can be high in saturated fat, which can raise LDL (“bad”) cholesterol. A healthier choice is to use nonfat or low-fat milk or plant-based milks without saturated fat.
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Sugary coffee drinks: Sweetened coffee drinks often combine sugar with ingredients high in saturated fat, posing a double risk.
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Bulletproof coffee: This high-calorie coffee, designed to replace breakfast, is made with butter and coconut oil (MCT oil)—both rich in saturated fat. There have been reports of people who regularly drink bulletproof coffee experiencing a significant rise in LDL cholesterol.
Key Takeaway
If you enjoy coffee but have high cholesterol or a family history of heart disease, drink it in moderation, pay attention to how it’s brewed, and be mindful of added ingredients that can raise cholesterol.