Are you a coffee drinker? If so, be sure to keep reading. If not, pass this along to someone who does enjoy a “cuppa" because there is some very important information in this article!

I think we are all aware that coffee is one of the most widely consumed beverages in the world, and for many people, daily coffee consumption can be part of a healthy lifestyle. 

However, if you are concerned about your LDL cholesterol, how you brew your coffee matters.

One of the key compounds of coffee, cafestol, a naturally occurring diterpene found in coffee beans, is of particular interest when it comes to LDL cholesterol and cardiovascular health. Let’s dig in…

Cafestol is a lipid-soluble compound naturally present in coffee. It is found alongside another diterpene called kahweol. These compounds are extracted from coffee grounds during brewing but the amount that actually reaches your cup depends heavily on the filtration method.

Cafestol is particularly important because it is one of the most potent dietary compounds known to raise blood cholesterol. In human research, relatively high doses of cafestol have produced substantial increases in total and LDL cholesterol.

Importantly, this effect has nothing to do with caffeine. It is primarily related to the diterpenes found in coffee oils and fine coffee particles.

Research has consistently demonstrated that regular consumption of coffee containing significant amounts of cafestol and kahweol can increase LDL cholesterol.

Not surprising, the effect appears to be dose-dependent: the more cafestol consumed, the greater the potential cholesterol response.

This becomes particularly relevant if you already have elevated LDL cholesterol, ApoB, or other cardiovascular risk factors.

Don’t worry. I’m not going to ask you to stop drinking coffee. You just have to be aware of how it is prepared. 

A standard paper coffee filter traps much of the cafestol before it reaches the cup. This is why drip-brewed coffee prepared with a paper filter contains considerably lower concentrations of cafestol than unfiltered coffee.

Brewing methods matter. Here’s a quick summary of cafestol amounts based on the brewing method: 

Higher cafestol

• Turkish coffee
• Scandinavian boiled coffee
• French press/cafetière

Moderate cafestol

• Espresso
• Moka pot

Lower cafestol

• Paper-filtered drip coffee
• Pour-over using a paper filter
• Instant coffee

As you probably already know, coffee contains numerous compounds, including polyphenols and other bioactive substances, and observational research generally does not support the idea that moderate coffee consumption is harmful.

The issue is more specific: if you drink several cups of coffee every day and your LDL-C or ApoB is elevated, maybe you rethink your brewing method. Could be as simple as that.

There is also individual variability. Not everyone will experience the same change in cholesterol from coffee consumption and some studies have observed modest cholesterol increases even with filtered coffee. Genetics matter.

The practical takeaway isn't that everyone should avoid unfiltered coffee but you have to understand your genetics and get your blood lipids measured (we do that HERE at eNRG Performance).

It’s all about the brew. 

If you want help improving your cardiovascular health, reach out to our team of Sports Dietitians at eNRG Performance.