While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Consider Decaf
Some research suggests that caffeinated coffee is more likely to raise cholesterol than decaf. There isn't a proven connection, but switching to decaf or half caf/half decaf might be a good choice if you are concerned about your cholesterol levels.
The consumption of caffeinated beverages has been linked to elevated serum cholesterol and an increased risk of coronary disease, although the relationships are inconsistent across studies and remain controversial. The effect of caffeine on cholesterol and coronary disease risk may be modulated by other factors.
People who drank the "least filtered" kinds of coffee — made with a French press, for example — showed the largest cholesterol effects: On average, those who drank six or more cups a day had total cholesterol levels that were eight to 12 points higher, versus non-drinkers.
No change in cholesterol level was found among those continuing to consume the same quantity of regular coffee compared to those who never drank coffee. The change in cholesterol level was not related to consumption of decaffeinated coffee, regular tea, decaffeinated tea, or cola with caffeine.
Filtered preparation is the recommended way to make your coffee since it's been shown to have much lower levels of cholesterol-raising compounds than other methods.
Unless you're drinking significant amounts of unfiltered or French press coffee on a daily basis, raised cholesterol levels shouldn't be much of a concern — at least, not when it comes to coffee. On the contrary, coffee may be able to deliver numerous health benefits.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Some behaviors or conditions can cause sudden increases in blood cholesterol. This includes high coffee intake, rapid weight loss, cigarette smoking, and psychological stress. Being pregnant and taking certain medications, such as antihypertensive drugs, can also quickly increase cholesterol.
Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL. Eating more fiber also makes you feel full, so you won't crave snacks as much.
Heavy drinking is consistently linked to higher LDL cholesterol and triglyceride levels. In one study, binge drinking (8 or more drinks for women and 10 or more drinks for men per day) led to a 2 to 8 times higher risk of high triglyceride and total cholesterol levels.
Drinking 3 to 5 cups of espresso each day was significantly linked to increased total cholesterol levels for men and women, compared to those who did not drink espresso.
Cholesterol Considerations
Unfiltered coffee—boiled or espresso—can slightly elevate cholesterol levels, making it a bad bet if your cholesterol is already high. Green and black teas, however, may actually lower cholesterol. This makes them a safe bet for most older adults.
A person is considered at high risk for developing heart disease if their total cholesterol level is higher than 240 mg/dL, LDL levels are higher than 160 mg/dL (190 mg/dL is even higher risk), and if the HDL level is below 40 mg/dL.
Blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L. As a general guide, total cholesterol levels should be: 5mmol/L or less for healthy adults. 4mmol/L or less for those at high risk.
High cholesterol is when you have too much of a fatty substance called cholesterol in your blood. It's mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol.
When people have high cholesterol their LDL (bad) is high and their HDL (good) is low. Eating healthy, regular exercise and drinking plenty of water will help to bring down cholesterol levels within 2-3 weeks.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Both green and black tea can help lower cholesterol levels. Green tea is prepared from unfermented leaves and black tea from fully fermented leaves of the same plant. Researchers believe that catechins, a type of antioxidant found in tea, are responsible for its cholesterol-lowering effect.