If you have high cholesterol, or if someone in your family has it, you are probably already very careful about what you eat. You probably know a lot about what to eat and what not to eat to control cholesterol. But... have you ever thought about coffee? Coffee is a drink that people all over the world love. And the health benefits of coffee are often talked about. So, today we will find out exactly what the connection between coffee and high cholesterol is.
Many studies show that drinking 4 cups of coffee or less per day is good for our general health. However, some studies have also found that drinking more than 4 cups of coffee per day increases the risk of death from heart disease. Although coffee does not contain cholesterol directly, it does contain two natural oils that can raise cholesterol levels. These chemical compounds are cafestol and kahweol . These have a small effect on the way our body controls cholesterol in the liver. That is why it is said that cholesterol levels can increase.
Why is drinking filtered coffee good for the body?
A recent study looked at the relationship between young people's coffee consumption and their cholesterol levels. Researchers found that the more coffee types, such as espresso , they drank, the higher their cholesterol levels.
Now you might be wondering what's different about espresso. Think about it, espresso is made by forcing hot water through finely ground coffee beans under high pressure. Then, almost everything in the coffee beans gets mixed with the coffee. But in a filter coffee machine that we usually use at home, hot water drips through a filter filled with coffee beans. This filter greatly reduces the amount of cholesterol-raising oils (cafestol and kahweol) that we talked about earlier that get mixed with the coffee.
Simply put, when coffee grounds and hot water come into direct contact and for a longer period of time, more of the cholesterol-raising compounds accumulate in the coffee.
Other coffee making methods similar to this method are:
- Boiled coffee
- French-press coffee
- Turkish coffee
So, researchers believe that if you want to lower your cholesterol levels, or prevent them from increasing, drinking filtered coffee is the smartest thing to do .
Consider Decaf Coffee
Some studies suggest that caffeinated coffee is more likely to raise cholesterol levels than decaf. Although this is not 100% proven, if you are concerned about your cholesterol levels, switching to decaf coffee or drinking a mix of regular coffee and decaf (half caf/half decaf) may be a good option. You can talk to your doctor about this for more information.
Be careful what you put in your coffee!
While there are varying opinions on whether coffee itself raises cholesterol, one thing researchers know for sure: foods high in saturated fat increase the levels of 'bad' LDL cholesterol in our bodies. Many of the things we add to coffee can contain this saturated fat. So, it's important to avoid these things.
| What to add to coffee | Why is that not good? | What can be used instead |
|---|---|---|
| Cream and whole-fat milk | This food contains a lot of saturated fat , which directly raises LDL cholesterol levels. | Non-fat or low-fat milk. Plant-based milks such as soy milk. |
| Sweet coffee drinks | These fancy drinks in coffee shops are now similar to milkshakes. In addition to being high in sugar, they can also contain ingredients like cream and syrup that are high in saturated fat. | Drinking regular coffee with a little sugar. If you drink these, check the ingredients and drink them sparingly. |
| Bulletproof coffee | Popular among those on a ketogenic diet, this coffee is made with butter and coconut oil (or MCT oil). Both are high in saturated fat. There have been reports of people who have consumed it frequently experiencing a rapid rise in cholesterol levels. | It is imperative to consult your doctor before following this type of diet, especially if you have cholesterol problems. |
Finally, the advice we should follow regarding coffee and cholesterol applies to most other foods and drinks. That is, know everything and use it. Be careful about how you make your coffee and what you add to it. Then you can enjoy your favorite cup of coffee without having any health problems.
Take-Home Message
- Drinking less than 4 cups of coffee a day is generally good for health. Drinking more than that can increase the risk of heart disease.
- If you are concerned about your cholesterol levels, it is best to drink filtered coffee .
- Methods that directly contact coffee grounds and hot water (espresso, French-press, boiling coffee) increase the likelihood that cholesterol-raising compounds will accumulate in the coffee.
- Things like cream, high-fat milk, sugary syrups, and butter added to coffee can raise your bad cholesterol (LDL) levels .
- If you have any concerns about your cholesterol levels and diet, talk to your doctor about it and get proper advice.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න