Coffee is a beloved beverage enjoyed by millions every day. Its rich flavor, aroma, and energizing effects have made it a daily ritual for many. Among the variety of coffee brewing methods, cold brew has seen a major rise in popularity thanks to its smooth taste and lower acidity. But as more people become health-conscious, especially about heart health, one question often pops up: Is cold brew coffee bad for cholesterol?
In this article, we’ll dive deep into what science says about coffee and cholesterol, with a special focus on cold brew. We’ll keep things simple, clear, and rooted in research so you can make the best choices for your health.
Understanding Cholesterol & Coffee
Before we talk about cold brew, let’s understand what cholesterol is and how it relates to coffee.
Cholesterol is a waxy substance found in your blood. Your body needs some cholesterol to build healthy cells, but too much LDL (low-density lipoprotein), often called “bad” cholesterol, can lead to heart disease. HDL (high-density lipoprotein), the “good” cholesterol, helps remove LDL from the bloodstream.
Now here’s the good news:
Coffee itself does not contain cholesterol.
However, certain compounds in coffee can influence your cholesterol levels. These compounds are mostly found in the coffee oils. That brings us to one of the key players: cafestol.
Cafestol & Its Effect on Cholesterol
Cafestol is a natural compound found in the oily part of coffee beans. It’s most present in unfiltered coffee, such as:
- French press
- Turkish coffee
- Espresso
- Scandinavian boiled coffee
Studies have shown that cafestol can raise LDL cholesterol levels. It works by affecting the body’s ability to regulate cholesterol through the liver. When you drink coffee with high levels of cafestol regularly, it can cause LDL to increase.
How much your cholesterol increases depends on how often you drink this type of coffee and how your body responds. Some people are more sensitive than others.
Cold Brew vs. Other Coffee Types
Now let’s talk about cold brew and where it fits in.
What is Cold Brew?
Cold brew is made by steeping coarse coffee grounds in cold water for 12 to 24 hours. After steeping, the grounds are usually filtered out using a paper or metal filter.
Here’s where it gets interesting:
If paper filters are used during cold brew prep, most of the cafestol is removed, just like in drip-brewed or pour-over coffee.
If a metal filter or no filter is used, some cafestol may remain in the final drink.
That said, cold brew usually contains less cafestol than espresso or French press coffee, which makes it a better choice for people watching their cholesterol.
Also, cold brew tends to be less acidic, which is great for people with acid reflux or sensitive stomachs.
Scientific Studies on Coffee & Cholesterol
What the Research Says
Researchers have studied how coffee affects cholesterol levels for decades. Let’s look at some of the most relevant findings:
A 2001 study in the American Journal of Clinical Nutrition found that Scandinavian boiled coffee and French press coffee significantly raised LDL levels due to high cafestol content.
A 2007 review published in Molecular Nutrition & Food Research concluded that filtered coffee has little to no effect on cholesterol levels because the paper filter traps most of the cafestol.
A 2020 meta-analysis of randomized controlled trials found that unfiltered coffee increased LDL cholesterol, while filtered coffee did not.
Recent studies looking into cold brew specifically are limited, but the brewing method (long steeping, followed by filtration) suggests that it is closer to filtered coffee in terms of its impact on cholesterol.
So, the evidence is pretty clear: the way you brew your coffee matters more than the coffee itself.
Health Considerations & Moderation
Even though cold brew may be safer than some other brewing methods, moderation is still key.
Here are some health points to keep in mind:
Stick to 3–4 cups a day (or about 400 mg of caffeine), which is considered safe for most people.
If you have high cholesterol or heart disease, talk to your doctor before increasing your coffee intake.
Be cautious of additives – sugar, flavored syrups, and cream can turn a healthy drink into a sugary dessert.
Remember, it’s not just the coffee. Your whole lifestyle plays a role in managing cholesterol — that includes your diet, exercise, sleep, and stress levels.
Best Practices for Cholesterol-Friendly Coffee Drinking
If you love coffee but want to protect your heart, here are some easy tips to follow:
1. Choose Filtered Coffee
Drip coffee, pour-over, or cold brew made with paper filters is best. These remove most of the cafestol that raises LDL.
2. Avoid Unfiltered Brewing Methods
Cut back on French press, espresso shots, or Turkish coffee if you drink them daily and are concerned about your cholesterol.
3. Go Easy on the Add-Ins
Avoid heavy creamers, whipped toppings, and sugary syrups. Try almond milk, oat milk, or a dash of cinnamon instead.
4. Consider Decaf
If caffeine makes you jittery or affects your heart, decaf may be a good option. Just be sure it’s brewed using a filtered method.
5. Pay Attention to Serving Size
A “small” coffee at a café can be 16 ounces or more. Be mindful of how much you’re actually drinking in a day.
6. Try Cold Brew at Home
If you’re making cold brew at home, use a paper filter in the final step to remove as much cafestol as possible.
7. Keep an Eye on Your Health
Get your cholesterol checked regularly. That way, you’ll know how your habits are affecting your body.
Conclusion
So, is cold brew coffee bad for cholesterol? Not necessarily.
Compared to other unfiltered brewing methods, cold brew is actually a safer choice for people worried about cholesterol levels — especially when made with paper filters. It contains less cafestol than espresso or French press, and when consumed in moderation, it can be part of a heart-healthy lifestyle.
The key is how you brew it, what you add to it, and how it fits into your overall diet. Coffee doesn’t have to be the enemy of your cholesterol. In fact, for many people, it can still be part of a balanced, enjoyable life.
Just remember: enjoy your cup, know what’s in it, and sip smart.
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