How to enjoy your coffee while keeping cholesterol in check

Drinking unfiltered coffee, even black, without added sugar or milk, is not as healthy as it might seem. But the good news is you don't need to give up your favourite brew. Just change – slightly – the way you brew your coffee.

Unfiltered coffee is made by pouring boiling water over ground beans in a glass and drinking it with the grounds settling at the bottom. Of course, this method is not the only way to brew coffee, but it's one of the most commonly used methods. So, what's wrong with it?

The point is that regularly consuming unfiltered brewed coffee, that is, with the grounds, contributes to an increase in total cholesterol, "bad" cholesterol, and triglycerides. It's worth noting that coffee contains no cholesterol, but it can influence its production in the body. Also necessary are the additives – cream, sugar, and full-fat milk, which can also contribute to the negative impact of coffee on health.

Scientists from Baylor College of Medicine believe that diterpenes and coffee oils—cafestol and kahweol—are responsible for this. The former is even considered one of the most vital substances that raise “bad” cholesterol (LDL) levels in the body. Unfiltered coffee contains up to 30 times more cholesterol-raising substances than filtered coffee. This is due to the prolonged contact of the grounds with boiling water. As mentioned above, such a brew has a higher concentration of coffee oils.

Unfiltered coffee isn't limited. Many other and equally popular brewing methods also promote increased blood cholesterol and LDL fraction. These include:

• brewing with an espresso machine,
• brewing in a Turkish cezve,
• brewing in a French press,
• brewing in a moka pot,
• brewing in a capsule machine.

So, what is the healthiest way to brew coffee? The best options are drip coffee makers or a special filter – this way, the contact between hot water and grounds can be minimized. As noted in a report based on research results from Baylor College of Medicine, paper filters remove coffee oils containing cafestol. It's also essential to use water at a temperature between 88°C and 94°C (190°F and 201°F) for brewing. Just wait a moment after the water boils.