Coffee is a big part of morning routines everywhere, whether served hot and strong or iced and smooth. and we all drink our coffee in different ways: cream and sugar, milk, nothing at all.
Research suggests that as well as helping to give you an energy boost, it can provide antioxidants and nutrients that are good for your health. But coffee has a downside, as it can cause insomnia, restlessness, and an upset stomach, especially if consumed in excess. In addition to the risks, there are studies that suggest that coffee may not be good for you if you have high cholesterol.
Reading: Es malo el cafe para el colesterol
Coffee is a central part of many people’s daily rituals, and the question is whether the benefits of coffee outweigh the risks. And if there are risks, are there ways to reduce them if you have trouble controlling your cholesterol?
what is cholesterol?
Cholesterol is a waxy substance produced by the liver. It is found naturally in the body.
ldl cholesterol is generally considered the “bad” cholesterol that causes the buildup of fatty deposits inside the arteries, reducing or blocking blood flow and oxygen that the heart needs. the other type of cholesterol, high-density lipoprotein (hdl) , is better in higher amounts because it can help remove ldl from the bloodstream.
In addition to the cholesterol your body makes, you get cholesterol from certain foods. most doctors recommend limiting the amount of added cholesterol you get from your diet.
Coffee does not contain cholesterol like many animal products. instead, coffee affects the way your body makes cholesterol.
link between coffee and cholesterol
When it comes to the benefits and risks of coffee, the way you brew a cup can make a world of difference.
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several studies over the past decade have shown a link between coffee and cholesterol. according to one of them, the culprits are coffee oils (known as diterpenes), such as cafestol and kahweol. coffee oils are found naturally in caffeinated and decaffeinated coffee.
Research indicates that cafestol affects the body’s ability to metabolize and regulate cholesterol. according to a meta-analysis of controlled studies on coffee and cholesterol, coffee oils may decrease bile acids and neutral sterols.
This can lead to increased cholesterol. the researchers concluded that cafestol is the “most potent cholesterol-raising compound identified in the human diet.”
If you have a genetic mutation that slows your body’s metabolism of coffee, and you drink two or more cups of coffee a day, your risk of heart disease may be higher.
why your coffee preparation is important
Coffee oils are most potent in coffees where the ground coffee has the most contact with water during brewing. A French press, which brews coffee by continuously passing water through the grind, has been shown to have higher concentrations of cafestol.
brewing in an American-style coffee maker with a filter, on the other hand, has relatively low levels, as the beverage only passes through the ground coffee once. most of the cafestol stays in the filter, regardless of the roast.
Another study found that Turkish-style simmered coffee and Scandinavian-style boiled coffee had the highest amounts of diterpenes. instant coffee and drip brewed coffee had “negligible” amounts, and espresso had intermediate amounts.
research has shown that drinking five cups of coffee a day for 4 weeks using a French press brew method can increase blood cholesterol levels by 6 to 8 >%.
For the most part, you don’t have to worry about brewed coffee since it has no cholesterol in the coffee beans. there are certain types of coffee in which low-density lipoprotein (ldl) cholesterol levels may be slightly higher, such as French-pressed coffee, Turkish coffee, and espresso.
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In the amount we normally consume, there is little, if any, effect of coffee on cholesterol, as long as the intake is moderate. the same goes for adding cream and sugar – as long as it’s done in moderation, it’s unlikely to have much of an effect.
Most of the ldl we have in our bodies is genetically predetermined. we can make things worse if we eat the wrong foods. but your ldl wouldn’t go down much if you stopped drinking coffee.
realistic effects
Based on the current body of research, there is no clear answer as to whether coffee alone will negatively influence cholesterol levels. As with everything related to cholesterol and heart disease, the causes are complex and involve a combination of diet, exercise, genetics, and lifestyle habits.
Although there is a possibility that coffee can also increase your cholesterol levels, there is evidence that daily coffee consumption can decrease cardiovascular risk by up to 15%. furthermore, there is no evidence that coffee increases the risk of cardiovascular disease, even in those with a prior cardiovascular event.
if you’re having trouble controlling your cholesterol, talk to your doctor, who might recommend cutting back if you’re a heavy coffee drinker
other effects of coffee on cholesterol
When we think of cholesterol, we often think of “high” as “bad.” And while this is true of ldl cholesterol, elevated hdl cholesterol levels are generally considered a good thing.
among its benefits, hdl cholesterol absorbs excess cholesterol in the blood and carries it back to the liver, where it is eliminated from the body. increases in hdl generally correspond to decreases in the risk of heart disease and stroke.
a 2020 study published that while high consumption of unfiltered espresso increased total (ct) and ldl cholesterol levels in both men and women, it also increased hdl and decreased triglyceride levels . lower triglycerides is linked to a lower risk of heart disease.
The same study also said that regular consumption of tea and instant coffee had no detrimental effect on a person’s blood lipid profile.
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