Does coffee reduce HDL?

According to a 2020 meta-analysis, consuming coffee has no significant effect on high-density lipoprotein (HDL) cholesterol, though it can increase LDL and total cholesterol. The answer to whether coffee can reduce HDL is therefore more nuanced than a simple 'yes' or 'no'.

Quick Summary

Evidence suggests coffee does not significantly impact HDL cholesterol, but can increase total and LDL levels, primarily from diterpenes in unfiltered brewing methods. Moderation and preparation are key factors.

Key Points

• Brewing Method is Key: Unfiltered coffee methods like French press and Turkish coffee release diterpenes that raise LDL cholesterol, while filtered methods minimize this effect.

• HDL Levels are Unaffected: Most scientific research, including meta-analyses, has found no significant impact from coffee consumption on HDL cholesterol levels.

• Diterpenes are the Cause: The cholesterol-raising effect comes from oily compounds called cafestol and kahweol, which are effectively blocked by paper filters.

• Moderation and Additives: High intake, particularly of unfiltered brews, can raise total and LDL cholesterol. High-fat additions like cream can also negatively impact lipid profiles.

• Consider Filtered or Instant: For those concerned about cholesterol, opting for paper-filtered drip coffee or instant coffee, which contain very low levels of diterpenes, is the safest choice.

• Overall Lifestyle Matters Most: The impact of coffee on your cholesterol is less significant than broader lifestyle factors like diet, exercise, and genetics.

The Science Behind Coffee and Cholesterol

For years, the link between coffee consumption and cholesterol levels has been a subject of extensive research, often with conflicting results. Recent studies and meta-analyses, however, have provided a clearer picture by identifying the specific components in coffee responsible for its effects on blood lipids. The primary culprits are two naturally occurring oily compounds known as diterpenes: cafestol and kahweol. These substances are powerful cholesterol-raising agents, but their presence in your daily cup depends almost entirely on the brewing method.

The Role of Diterpenes: Cafestol and Kahweol

Cafestol and kahweol work by interfering with the body's cholesterol metabolism. They inhibit receptors in the intestines that regulate bile acid production, causing the body to produce more cholesterol. This interference leads to an increase in total cholesterol and, more specifically, low-density lipoprotein (LDL) cholesterol—often called "bad" cholesterol. However, most research indicates that these diterpenes do not significantly impact high-density lipoprotein (HDL) cholesterol, or "good" cholesterol.

Filtered vs. Unfiltered Coffee

The single most important factor in determining coffee's impact on your cholesterol is the brewing method. This dictates whether diterpenes make it into your final beverage. Paper filters are exceptionally effective at trapping these oily compounds, preventing them from entering the cup. As a result, filtered coffee has a negligible effect on blood lipids compared to unfiltered methods. Methods that involve boiling or steeping the coffee grounds, such as French press, Turkish coffee, and Scandinavian boiled coffee, allow diterpenes to pass through and have a much more pronounced effect.

What Does the Research Say About HDL?

Multiple meta-analyses and studies confirm that coffee consumption has no significant effect on HDL-C levels. A 2020 meta-analysis concluded that coffee significantly increased total cholesterol (TC) and LDL-C but had no significant effect on HDL-C. The evidence is largely consistent across various studies, suggesting that the cholesterol-raising effect is focused on the LDL fraction, not HDL. However, some studies have noted a more complex relationship. A 2020 study involving Taiwanese adults found that consumption of plain black coffee without additives was associated with higher concentrations of HDL-C, but this effect was not seen in coffee with additives. Similarly, some retrospective analyses suggest potential gender-specific inverted U-shaped trends for HDL in response to varying intake levels, but more research is needed.

Factors That Influence Coffee's Effect

While the brewing method is crucial, other elements can also influence coffee's impact on your lipid profile and cardiovascular health.

• Moderation is key: Excessive consumption of any type of coffee, particularly unfiltered varieties, increases the risk of elevated LDL cholesterol. Health experts generally advise a moderate intake of around 4 cups or less daily.
• Additives matter: What you put in your coffee can have a greater impact on your cholesterol than the coffee itself. High-fat creamers, whole milk, and sugary syrups add saturated fats and calories that can negatively affect your lipid levels. Using low-fat or plant-based alternatives is a healthier choice.
• Individual variations: Genetic factors play a role in how a person's body metabolizes coffee and its components. Some people may be more sensitive to the cholesterol-raising effects of diterpenes than others.
• The total lifestyle picture: Coffee is just one piece of the puzzle. Overall diet, physical activity levels, and other lifestyle choices like smoking all have a much more significant effect on cholesterol and heart health than coffee alone.

Coffee and Cholesterol Comparison Table

Brewing Method	Diterpene Content	Effect on LDL Cholesterol	Effect on HDL Cholesterol	Overall Recommendation
Filtered Drip	Very Low	Minimal to No Effect	Unlikely to Reduce	Best choice for heart health.
Pour-Over	Very Low	Minimal to No Effect	Unlikely to Reduce	Best choice for heart health.
French Press	High	Significant Increase	No Significant Effect	Best for moderation or avoidance if cholesterol is a concern.
Turkish/Boiled	High	Significant Increase	No Significant Effect	Best for moderation or avoidance if cholesterol is a concern.
Espresso	Moderate	Moderate Increase	No Significant Effect	Smaller serving size limits impact, but still contains diterpenes.
Instant Coffee	Very Low	Minimal to No Effect	Unlikely to Reduce	Low diterpene content due to processing.

How to Drink Coffee Mindfully for Heart Health

For those concerned about their cholesterol, but who don't want to give up coffee, here are some actionable tips:

1. Switch to filtered coffee: Making the change to a standard drip coffee maker or pour-over method with paper filters is the most effective way to minimize diterpene intake.
2. Use skim milk or plant-based creamers: Replace whole milk, cream, or other high-fat additives with healthier alternatives to avoid unnecessary saturated fat intake.
3. Moderate your intake: Keep consumption to a healthy, moderate level, typically defined as 4 cups or less per day, and be mindful of how your body responds.
4. Consider instant coffee: If convenience is important and you're concerned about cholesterol, instant coffee is a low-diterpene option.
5. Focus on overall lifestyle: Remember that a healthy diet rich in fruits, vegetables, and whole grains, along with regular exercise, will have the biggest impact on your cholesterol levels. A cup of coffee should be considered in the context of your entire diet and lifestyle.

Conclusion: The Nuanced Effect of Coffee on HDL

Contrary to speculation, coffee does not appear to reduce HDL cholesterol. While unfiltered methods of preparation like French press or Turkish coffee can raise LDL ("bad") cholesterol due to the presence of diterpenes, most evidence suggests that HDL levels are largely unaffected. By being mindful of your brewing method and avoiding high-fat additives, you can continue to enjoy your coffee while protecting your heart health. For the most personalized advice regarding cholesterol management, consulting a healthcare professional is always recommended.

Citations

• Medical News Today. (2024, February 9). Coffee and cholesterol: Health risks, benefits, and more. https://www.medicalnewstoday.com/articles/coffee-and-cholesterol
• Du, Y. et al. (2020, November 27). Effect of coffee consumption on dyslipidemia: A meta-analysis of randomized controlled trials. ScienceDirect.
• Healio. (2025, March 27). Use of coffee filters in brewing may lower LDL and risk for heart disease.
• Jalal, S. M. et al. (2021, March). Coffee consumption increases HDL-cholesterol. (a) Coffee drinkers have a higher HDL-cholesterol level. (b) Coffee consumption has no effect on female and male (c) serum HDL-cholesterol levels. ResearchGate.
• Messner, B., & Bernhard, D. (2010, January 14). Coffee Consumption Enhances High-Density Lipoprotein-Mediated Cholesterol Efflux in Macrophages. American Heart Association Journals.

Frequently Asked Questions

What is the primary substance in coffee that raises cholesterol?

The primary substances are two naturally occurring oils called diterpenes, specifically cafestol and kahweol, which are present in the coffee beans themselves.

Does filtered coffee affect cholesterol?

Filtered coffee, which is brewed using a paper filter, has a minimal or negligible effect on cholesterol levels because the filter effectively traps the cholesterol-raising diterpenes.

Why does unfiltered coffee, like French press, affect cholesterol more?

Unfiltered methods do not use a paper filter, allowing the diterpenes (cafestol and kahweol) to pass directly into your drink, leading to higher levels of total and LDL cholesterol.

How much coffee is safe to drink if I have high cholesterol?

If you are concerned about cholesterol, switching to filtered coffee and keeping intake moderate (4 cups or less daily) is recommended. The impact varies by individual and brew type, so consulting a doctor is best.

Do decaf coffee beans contain diterpenes?

Yes, both caffeinated and decaffeinated coffee beans contain diterpenes. However, the decaffeination process may reduce these compounds, and using a paper filter will minimize their presence further.

Does adding cream or sugar to my coffee affect my cholesterol?

Yes, additives like high-fat cream, whole milk, and sugary syrups add saturated fats and calories that can increase your LDL cholesterol, potentially more than the coffee itself.

What about espresso? Does it raise cholesterol?

Espresso is prepared without a paper filter and contains a moderate level of diterpenes. Because it is consumed in smaller quantities, its overall effect on cholesterol is likely less significant than multiple large cups of French press or boiled coffee.