Your morning coffee can effectively lower cholesterol risks naturally; here’s how

Coffee is one of the world’s most popular beverages, known for its energising effects and potential health benefits. For individuals concerned about cholesterol or heart health, it’s important to understand how coffee can impact LDL (“bad”) cholesterol. While coffee naturally contains no cholesterol, brewing methods and added ingredients like cream or sugar can influence cholesterol levels. Making informed choices, such as using filtered brewing techniques and moderating high-fat additives, allows coffee to remain a safe, enjoyable part of a heart-healthy lifestyle, helping you benefit from its flavour and stimulating properties without compromising cardiovascular wellbeing. Coffee contains natural oils, specifically cafestol and kahweol, which can raise LDL cholesterol when consumed in large amounts. A study published in Foods (MDPI) examined how different brewing methods influence the presence of these compounds. The study highlighted that unfiltered coffee methods, such as espresso, French press, Turkish coffee, and boiled coffee, allow higher levels of these oils to remain in the cup. In contrast, filtered coffee, where water passes through a paper filter, significantly reduces the amount of cafestol and kahweol, making it a safer choice for those monitoring cholesterol. Interestingly, cholesterol levels naturally fluctuate throughout the day, with morning levels often being higher due to the body’s circadian rhythm. This means that drinking unfiltered coffee early in the morning, when LDL cholesterol is already elevated, may have a more pronounced effect on overall cholesterol exposure. By opting for filtered coffee in the morning, it is possible to enjoy your routine cup while minimising potential increases in LDL cholesterol. The way coffee is prepared can have a major impact on heart health:Filtered coffee (drip or paper filter): Reduces cholesterol-raising compounds and is recommended for regular consumption. It also provides antioxidants that support heart health and may lower inflammation. A good choice for daily drinkers seeking balance.Unfiltered coffee (espresso, French press, Turkish, boiled): Contains higher levels of cafestol and kahweol, which may increase LDL cholesterol if consumed frequently. While flavourful and rich, it should be enjoyed in moderation, especially for individuals with heart or cholesterol concerns.Black coffee: Free from added fats and sugar, making it a heart-friendly option. It can improve alertness, boost metabolism, and enhance physical performance, provided it is consumed without excess caffeine or sweeteners.Beyond brewing methods, the additives in coffee also matter:Making smart choices about what goes into your coffee can further reduce cholesterol risks:Plant-based milks: Almond, oat, soy, or other non-dairy alternatives contain little to no saturated fat and can be a cholesterol-friendly substitute for cream or whole milk.Spices and flavourings: Cinnamon, cocoa powder, nutmeg, or vanilla extract can add flavour without added sugar or fat, helping keep your coffee heart-healthy.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Chia seeds with milk side effects: Choking risk, digestive discomfort, allergic reactions and more