Why is pour over coffee better for you?

January 12, 2026 •

4 min read

Recent studies have shown that filtered coffee methods, like the pour over, are linked to better heart health outcomes. A pour over is a manual brewing method that provides a clean and flavorful cup, but its health advantages, especially when using a paper filter, make it a superior choice for mindful coffee drinkers.

Quick Summary

Pour over coffee is a healthier alternative to unfiltered brewing methods, primarily because the paper filter effectively removes diterpenes, oily compounds that can raise LDL cholesterol levels. This method also enhances flavor clarity and allows for greater control over the brewing process, resulting in a cleaner and more nuanced cup.

Key Points

Reduces LDL Cholesterol: The paper filter used in pour over brewing removes cafestol and kahweol, oily compounds that can raise LDL (bad) cholesterol levels.
Improves Heart Health: Studies have linked filtered coffee methods like pour over to lower rates of cardiovascular disease, especially when compared to unfiltered preparations.
Promotes Better Digestion: The filtration process can result in a cleaner, less acidic cup, which may be easier on sensitive stomachs than unfiltered varieties.
Enhances Flavor and Antioxidants: Pour over allows for precise control over extraction, which can preserve beneficial antioxidants and highlight the subtle, clean flavors of high-quality beans.
Encourages a Mindful Ritual: The manual, hands-on process of making pour over coffee provides a calming, meditative moment in a busy day, contributing positively to mental well-being.
Avoids Contaminants: Using a non-electric, simple pour over device can help avoid potential contaminants from plastic coffee pods or mold growth that can occur in complex automatic machines.

Understanding the Health Benefits of Filtered Coffee

Coffee is more than just a morning energy boost; it's a beverage rich in antioxidants and other beneficial compounds. However, the health impact of your daily cup can depend heavily on how it is brewed. Unfiltered brewing methods, such as the French press or Turkish coffee, allow natural coffee oils to pass into your cup. While these oils can add to the flavor and body, they contain compounds called diterpenes, primarily cafestol and kahweol. Research has linked these diterpenes to increases in LDL, or 'bad,' cholesterol levels, which can negatively affect heart health.

Pour over coffee, which relies on a paper filter, acts as a barrier to these diterpenes. A study published in the European Journal of Preventive Cardiology followed more than 500,000 coffee drinkers for 20 years and found that consuming filtered coffee was associated with lower rates of artery disease and death, especially in those under 60. This compelling evidence shows that making a simple switch to a filtered method can offer significant long-term health benefits for your cardiovascular system.

The Role of the Paper Filter in Brewing Healthier Coffee

The paper filter is the unsung hero of the pour over method. As hot water passes through the coffee grounds, the filter traps the micro-grounds and most of the oily substances containing diterpenes, creating a cleaner and healthier beverage. This filtration process offers several key advantages:

Lowers Cholesterol: By removing cafestol and kahweol, the filter helps keep your LDL cholesterol levels in check, a major win for heart health.
Enhances Flavor Clarity: With the oils and sediment removed, the subtle, nuanced flavors of the coffee beans can shine through, delivering a clean and crisp taste.
Minimizes Digestive Discomfort: Some coffee drinkers with sensitive stomachs find that filtered coffee is easier to digest. The removal of oils and impurities can reduce the acidity and prevent the irritation that unfiltered coffee sometimes causes.
More Control, Better Taste: Unlike an automatic drip machine, the manual pour over method gives you complete control over water temperature and pour speed, allowing you to optimize extraction and customize the flavor profile to your liking.

Pour Over vs. Other Common Brewing Methods

To illustrate the health and flavor differences, here is a comparison of pour over with two other popular brewing methods.


Feature	Pour Over	French Press	Automatic Drip
Diterpenes (Cafestol)	Effectively removed by paper filter	Retained by metal filter, higher levels	Can vary by machine/filter type; generally filtered
Impact on LDL Cholesterol	Minimal to no impact	Can increase levels with regular consumption	Generally minimal impact, depends on filtration
Flavor Profile	Clean, bright, nuanced, highly customizable	Bold, rich, full-bodied, can be muddy with sediment	Standard, consistent, can be less flavorful than pour over
Required Technique	Requires practice for consistent results	Simple steeping process	Fully automated, minimal effort
Taste of Acidity	Often features pleasant, bright acidity	Lower in acidity due to full immersion	Varies by machine and coffee roast

Beyond Filtration: Optimizing Your Pour Over for Health

While the filtration process is the primary health benefit, you can take additional steps to make your pour over coffee even healthier:

Choose High-Quality, Organic Beans: To reduce your exposure to synthetic pesticides, opt for organic beans. Coffee beans grown at higher altitudes often contain more healthy polyphenols and nicotinic acid.
Go for a Light Roast: Light roasted beans spend less time exposed to heat, which means they retain more of their antioxidant compounds, like chlorogenic acid.
Mindful Additions: Enjoy your pour over black or with a dash of cinnamon or unsweetened cocoa powder, both of which offer additional health benefits. Avoid loading it with excessive sugar or processed, artificial creamers that can negate the positive effects.

The Meditative Experience

For many, pour over is more than just a way to get caffeine; it's a mindful morning ritual. The slow, deliberate process of heating the water, grinding the beans, and controlling the pour offers a quiet moment of reflection before the day begins. This meditative aspect can help reduce stress and improve overall well-being, adding another layer to why is pour over coffee better for you.

Conclusion: The Holistic Choice

When considering all the factors, it is clear why is pour over coffee better for you from a holistic perspective. The combination of its health-conscious brewing method, which effectively filters out harmful compounds, and the opportunity for a mindful, low-tech ritual makes it a stand-out choice. By opting for a pour over, you are not only gaining control over the flavor of your coffee but also making a small yet meaningful choice for your heart health and daily routine. Whether you are a seasoned coffee enthusiast or just starting your journey, the pour over method offers a rewarding experience that benefits both your body and mind.

Here is some additional information on how to choose the right pour over filters for your brewing needs.

Frequently Asked Questions

Not necessarily. The caffeine content depends on several factors, including the bean type, roast level, and brew strength. While a pour over typically results in a clean, bright cup, the caffeine levels are comparable to other brewing methods when prepared similarly.

Yes. The primary reason pour over is better for cholesterol is the paper filter, which traps diterpenes like cafestol that are known to raise LDL cholesterol levels.

The filtration process of pour over coffee retains the beneficial antioxidants while filtering out harmful oils. Lighter roasts used in pour over brewing may also have higher antioxidant levels compared to darker roasts.

French press coffee is not inherently bad but is unfiltered. Because the metal mesh filter does not remove the natural coffee oils, it contains higher levels of diterpenes which have been linked to increased LDL cholesterol.

For optimal health and taste, oxygen-bleached or natural unbleached paper filters are recommended over chlorine-bleached ones. Some unbleached filters may impart a slight papery taste, which can be minimized by rinsing the filter before brewing.

For individuals with a sensitive stomach, pour over coffee can be a better choice. The filtration process removes some of the oils and impurities that can contribute to stomach discomfort.

Beyond using a paper filter, you can choose organic, high-altitude grown beans, opt for a light roast, and add healthy spices like cinnamon or cocoa instead of sugar.