Which is the healthiest way to prepare coffee?

October 24, 2025 •

4 min read

According to a 2020 study in the European Journal of Preventive Cardiology, filtered coffee is associated with lower mortality rates compared to unfiltered brews. This crucial insight highlights how your brewing method can significantly impact health outcomes, shedding light on which is the healthiest way to prepare coffee. Understanding the science behind filtered vs. unfiltered methods helps you make better choices for your daily routine.

Quick Summary

A brewing method utilizing a paper filter is the healthiest option due to its ability to remove cholesterol-raising compounds, supporting heart health and longevity. Unfiltered methods like French press and espresso retain these oils, while cold brew offers a less acidic, stomach-friendly alternative. Choosing a light roast with high-quality, high-altitude beans maximizes beneficial antioxidants. For maximum health benefits, drink coffee black or with minimal additions.

Key Points

Filtered is Healthiest: Using a paper filter for brewing, such as with a drip machine or pour-over, is the healthiest method as it removes cholesterol-raising compounds called diterpenes.
Avoid Unfiltered if Cholesterol is a Concern: French press, Turkish, and espresso brewing methods retain diterpenes, which can increase LDL ('bad') cholesterol, especially with regular consumption.
Cold Brew is Low-Acid: For sensitive stomachs or acid reflux, cold brew is a less acidic option that is gentler on the digestive system.
Choose Light Roasts: Lighter roasted beans retain more antioxidants and beneficial compounds compared to darker roasts, which undergo more processing heat.
Select High-Altitude Beans: Coffee beans grown at higher altitudes tend to have more polyphenols and antioxidants, providing greater health benefits.
Drink it Black: The healthiest way to consume coffee is black, without sugary syrups or high-fat creamers that add unnecessary calories and sugar.
Grind Fresh: Grinding whole beans just before brewing helps preserve the flavor and antioxidant integrity, as exposure to oxygen degrades these compounds over time.

Filtered vs. Unfiltered: The Cholesterol Factor

The primary consideration when evaluating the healthiness of a coffee brewing method is whether it uses a paper filter. This is because coffee beans naturally contain oily compounds called diterpenes, primarily cafestol and kahweol. These substances have been scientifically linked to an increase in harmful LDL cholesterol levels, particularly with regular consumption.

A paper filter acts as a barrier, trapping the majority of these diterpenes while allowing the beneficial antioxidants to pass through into your cup. A 2020 study following over half a million healthy individuals found that those who drank filtered coffee had a lower risk of death from heart disease than those who drank unfiltered coffee. The study found that a cup of unfiltered coffee contains about 30 times more diterpenes than filtered coffee.

The Case for Filtered Coffee

For those concerned with cholesterol levels and heart health, filtered methods are the clear winner. This includes common techniques such as automatic drip coffee makers and manual pour-over devices like a Hario V60 or Chemex.

Pour-Over: This manual method gives you precise control and, thanks to the paper filter, produces a very clean cup with minimal diterpenes. Chemex filters, in particular, are known for being thick and effectively removing nearly all oils.
Drip Coffee Machine: The classic, reliable drip machine utilizes a paper filter to produce a heart-healthy cup with minimal diterpenes. It's a convenient and consistent way to enjoy filtered coffee daily.
AeroPress: When used with a paper filter, the AeroPress creates a clean, low-cholesterol brew. However, using a reusable metal filter will allow more diterpenes to pass into the final cup.

The Unfiltered Alternatives and Their Considerations

Methods that skip the paper filter, while celebrated for their rich flavor and mouthfeel, do not protect against diterpenes. This is a significant health consideration, especially for individuals with high cholesterol or a history of cardiovascular issues.

French Press: Beloved for its full-bodied brew, the French press uses a metal mesh filter that allows all the oils to pass through. While delicious, regular consumption can raise cholesterol.
Espresso and Moka Pot: These pressurized brewing methods produce a concentrated brew with higher levels of diterpenes than filtered coffee, though generally less than a French press due to the smaller serving size.
Turkish Coffee: This method involves boiling finely-ground coffee directly in water without any filtration, resulting in the highest concentration of diterpenes.

The Low-Acid Champion: Cold Brew

Cold brew involves steeping coffee grounds in cold or room-temperature water for an extended period, which results in a brew with significantly lower acidity than hot-brewed coffee. For individuals with sensitive stomachs, acid reflux, or other gastrointestinal issues, this can make a world of difference. The lower acidity means a less bitter taste, which can reduce the temptation to add sugary creamers. However, the health-conscious consumer must be aware that if not filtered through a paper filter post-steeping, cold brew can still contain a significant amount of diterpenes.

Antioxidant Content and Coffee Bean Selection

Regardless of the brewing method, coffee is a potent source of antioxidants. The health benefits are further enhanced by choosing the right beans and roast. Lighter roasts tend to retain more antioxidants, including chlorogenic acid, which protects against inflammation and cell damage. Opting for high-altitude beans, often found in regions like Ethiopia, Colombia, and Peru, can also provide a higher concentration of beneficial polyphenols.

Comparison of Brewing Methods


Brewing Method	Filtered/Unfiltered	LDL Cholesterol Impact	Stomach Acidity	Antioxidant Content
Drip Coffee (Paper Filter)	Filtered	Minimal	Moderate	High
Pour-Over (Paper Filter)	Filtered	Minimal	Moderate	High
French Press (Metal Filter)	Unfiltered	Highest Impact	Moderate	High
Cold Brew (Post-Filter)	Filtered	Low	Low	High
Espresso (No Paper Filter)	Unfiltered	Moderate Impact	High	High
Turkish Coffee (No Filter)	Unfiltered	Highest Impact	High	High
Cold Brew (No Filter)	Unfiltered	Highest Impact	Low	High

The Healthiest Way to Finish Your Cup

Beyond brewing method, how you finish your coffee is equally important. The healthiest options are those with the fewest added calories and processed ingredients. Drinking coffee black is ideal. If you need to add something, consider a splash of low-fat milk or a sprinkle of natural spices like cinnamon, which has its own antioxidant and anti-inflammatory properties. Avoid sugar-laden syrups and high-fat creamers that negate many of coffee's benefits. For example, a single tablespoon of creamer can contain about 50 calories and 3 grams of saturated fat.

Conclusion: The Final Brew

While personal preference for taste is a factor, the science is clear: the healthiest way to prepare coffee is by using a paper filter. This approach minimizes diterpenes, the compounds that can raise harmful LDL cholesterol. For those with sensitive stomachs, a filtered cold brew offers a gentle, low-acid alternative. Combining this with a light roast of high-quality, high-altitude beans and enjoying it black or with minimal additions will maximize the beverage's substantial health benefits. By making these small adjustments to your daily ritual, you can transform your coffee habit into a powerful tool for promoting heart and overall wellness.

CNN Health on Brewing: The healthiest way to brew your coffee

Freshness and Timing Considerations

For an even healthier brew, consider grinding your beans just before brewing to preserve freshness and antioxidant levels. Antioxidants begin to degrade once coffee is ground and exposed to oxygen. Also, be mindful of timing; avoid consuming coffee too late in the day to prevent disruption of sleep patterns, especially if sensitive to caffeine. Most healthy adults can safely tolerate up to 400 mg of caffeine daily, which is about four 8-ounce cups of coffee.

Frequently Asked Questions

Filtered coffee is healthier because the paper filter removes most of the diterpenes (cafestol and kahweol), which are natural oily compounds in coffee beans that can raise LDL cholesterol levels.

Yes, a French press, and other unfiltered brewing methods, can raise cholesterol levels because the metal mesh filter does not remove the diterpenes that are known to increase LDL cholesterol.

Yes, cold brew coffee is often better for a sensitive stomach because the cold-water steeping process results in a brew that is significantly lower in acidity compared to hot-brewed coffee.

To make your coffee healthier, use a paper filter when brewing, choose high-quality and lighter-roasted beans, and avoid adding excessive sugar or artificial creamers. Enjoy it black or with a splash of low-fat milk.

Yes, decaffeinated coffee offers similar health benefits from its non-caffeinated compounds, such as antioxidants, and is associated with a lower risk of heart disease and overall mortality.

High-altitude grown, light-roasted, and organic Arabica beans are often considered the healthiest. They contain more antioxidants and fewer pesticides, while a lighter roast preserves more beneficial compounds.

Some sources suggest that a higher brewing temperature can extract more antioxidants, but brewing with hot but not boiling water is generally recommended to avoid over-extraction and potential bitterness. The type of filter used has a more significant impact on the removal of harmful compounds.