The Best Way to Brew Coffee for Lower Cholesterol

For many, coffee is more than a morning ritual it’s a daily necessity. But as comforting as that first sip may be, how you brew your coffee could be affecting your cholesterol levels, and ultimately, your heart health.

Recent studies have shed light on an important component in coffee called diterpenes naturally occurring compounds that can raise LDL (low-density lipoprotein), often referred to as “bad” cholesterol. When LDL builds up, it can lead to arterial plaque and increase the risk of cardiovascular disease.

How Your Brewing Method Matters

Not all coffee is created equal when it comes to cholesterol impact. Swedish researchers analyzed several brewing techniques including French press, Turkish, espresso, and paper-filtered coffee to compare their diterpene content.

Here’s what they discovered:

• Unfiltered coffee (like Turkish or Scandinavian boiled coffee) had the highest levels of diterpenes.

• Espresso showed significant variation, depending on preparation and equipment.

• Paper-filtered coffee (such as pour-over or Chemex methods) had the lowest levels.

In essence, coffee made using a paper filter allows most of the diterpenes to be trapped before they reach your cup. This makes it a heart-friendlier option especially if you’re drinking several cups a day.

One study even estimated that replacing three cups of machine-brewed or unfiltered coffee with paper-filtered versions, five days a week, could lower the risk of cardiovascular disease by 13% over five years.

Do You Need to Ditch Unfiltered Coffee?

It depends on your habits. If you enjoy an occasional espresso or Turkish coffee, there’s likely minimal cause for concern. But if unfiltered coffee is your daily go-to especially in large quantities it may be worth rethinking your brew.

In fact, some national dietary guidelines, such as the Nordic Nutrition Recommendations, now advise against unfiltered coffee due to its cholesterol-raising potential.

Still, context matters. “We have not yet tested this in human subjects, but probably you would need to drink several cups per work day to get a clear effect on your cholesterol,” said David Iggman, MD, PhD, from Uppsala University.

The Upside of Filtered Coffee

If you’re concerned about LDL cholesterol or have a family history of heart disease, switching to paper-filtered coffee may offer peace of mind with no loss in flavor or ritual.

And the good news? Coffee itself isn't the enemy. In fact, multiple studies have linked moderate coffee consumption (around 3–4 cups per day) with a lower risk of:

• Heart disease

• Stroke

• Alzheimer’s disease

• Colon cancer

Dr. David Kao, a cardiologist and professor at the University of Colorado, notes that coffee drinkers, particularly those consuming filtered coffee, tend to have better health outcomes than those who abstain altogether.

Bottom Line

Choosing a paper-filtered method like pour-over, drip machines with paper filters, or a Chemex is a simple tweak that may offer long-term benefits for your heart.

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