Does Drinking Coffee Increase Your Cholesterol Levels? Here's What Dietitians Say

Coffee is powerful stuff. And not just because it gets you going in the morning. Research reveals that coffee can do many nice things for your health, like helping with weight loss and reducing your risk of type 2 diabetes and Alzheimer's disease. Yet, as impressive as coffee is, some research suggests it may increase cholesterol levels. 

Should you be concerned? To find out, we asked the experts. Here’s what they want you to know. 

The Truth About Cholesterol

Cholesterol usually gets a bad rap, but we can't live without it. This waxy substance is found in every cell in our body. It has lots of important jobs, like aiding digestion and helping you make hormones and vitamin D, per MedlinePlus. Even though we can get cholesterol from certain foods and drinks, our livers manufacture all the cholesterol we need. In fact, the liver makes not one but two types of cholesterol, high-density lipoprotein (HDL) and low-density lipoprotein (LDL), and each has very different effects on heart health. HDL, also known as the “good” cholesterol, scours the bloodstream, gobbling up cholesterol and removing it from the body. On the other hand, LDL is known as “bad” cholesterol. Although it’s needed for our body’s proper functioning, it can build up and form plaques in the arteries that may eventually rupture and lead to a heart attack or stroke. 

The Link Between Coffee and Cholesterol

Remember that your liver makes cholesterol? The same goes for other animals. So, unless a food (or drink) comes from an animal, it can’t contain cholesterol. How, then, does coffee raise cholesterol? Coffee may best be known for its caffeine, but it contains over 1,000 bioactive compounds. While most are beneficial, a few are not-so-good actors, specifically cafestol and kahweol, notes a 2023 narrative review published in Ochsner Journal. “These compounds, known as diterpenes, are found in the oils of coffee,” says Amy Kimberlain, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “They are believed to trigger a rise in LDL cholesterol by inhibiting the body’s natural ability to process and remove cholesterol.”

It's All About the Brew

Coffee’s tendency to boost cholesterol depends on several factors. The most important is how it’s prepared, concludes a 2022 study published in the journal Open Heart. When researchers reviewed the coffee-drinking habits of more than 21,000 volunteers, they found that those who drank boiled or plunger coffee were significantly more likely to have high cholesterol than those who favored filtered coffee, which raised cholesterol slightly (espresso fell somewhere in between). Why the difference? Filtering coffee blocks its diterpene-containing oils from reaching your mug, explains Kimberlain. Conversely, since boiled coffee, French press and cold brew are made sans filters, they have no safety net to catch those cholesterol-raising compounds. 

Brewing method aside, other details also impact coffee's cholesterol-raising potential, like the beans you use, per the 2022 study. For instance, arabica beans pack more diterpenes than robusta varieties, and light roasts are richer in diterpenes than darker ones. Even your brand of coffee filter can make a difference, since some paper filters are more porous than others, per a 2018 study in Food Research International. 

How Much Coffee Is Safe for Your Cholesterol Levels?

The amount of coffee you drink matters, too—but mostly if you’re really pounding it. A 2023 Scientific Reports study of 9,009 volunteers found that people who drank 3 to 4 daily cups of coffee were roughly 1½ times more likely to have high LDL than “light” consumers who downed fewer than 3 cups. But the real problems were for people who consumed more than 4 cups daily, as their odds of high LDL skyrocketed nearly sixfold compared to light coffee drinkers. 

Brewing a Better Cup 

If you’re keeping an eye on your cholesterol levels, choosing filtered coffee over, say, a cup of French press or a latte is a good first step. But what you stir into your cup of joe matters more. Excessive add-ins like saturated-fat-heavy cream, half-and-half and creamers may increase the risk of high cholesterol. And while not as obvious, added sugar and sweet syrups may also harm your long-term heart health, cautions the American Heart Association.

But let’s be honest, not everyone likes to drink their coffee black and unsweetened. In fact, only about 41% of U.S. coffee drinkers do, per the market research firm Drive Research. If you can’t do black, consider adding a splash of milk while limiting the amount of added sugar.

The Bigger Picture

What does this mean for your heart health? The answer might surprise you. “Even though diterpenes may raise cholesterol, coffee contains other bioactive compounds that can reduce oxidative stress and inflammation, which may benefit heart health,” says Melissa Prest, DCN, RDN, the foundation dietitian for the National Kidney Foundation of Illinois. For instance, a 2022 European Society of Cardiology study of nearly 450,000 people found that drinking 2 to 3 daily cups of ground, instant or decaf coffee significantly reduced a person’s odds of death from any cause, including cardiovascular disease. But even if you drink more, there’s no need to stress. “Drinking coffee in moderation, less than 4 cups a day, has a pretty minimal effect on cholesterol,” says Prest. “Since most people consume coffee in moderation, focusing on changing other lifestyle behaviors like quitting smoking, getting good quality sleep and avoiding high-saturated-fat foods will have a greater impact on managing high cholesterol.”  

For many people, a bigger issue is coffee’s caffeine, which can make you feel anxious, jittery and sleepless and make your heart race. So, consider your personal tolerance and health history, especially if you already have heart troubles. “If you have an existing heart condition, it’s important to talk with your doctor about your coffee consumption,” says Kimberlain. 

The Bottom Line

“A moderate amount of coffee, particularly filtered coffee, is safe for both heart health and cholesterol levels,” says Prest. “Just be mindful of how you are flavoring your coffee and choose lower-fat and lower-sugar ways to enjoy your cup.”