High Cholesterol Levels? It Could Be Because of Coffee. Let's Explore Healthy Coffee Habits.

When your health check results show elevated cholesterol levels, it becomes a concerning factor associated with the risk of hypercholesterolemia. Surprisingly, your daily cup of coffee might be contributing to these elevated levels, emphasizing the need for attention to cholesterol management. While coffee is generally known to have positive effects on health, neglecting cholesterol control may lead to adverse effects, especially for individuals at high risk of cardiovascular diseases.

 

Coffee and Health: Unveiling the Findings of Research

Recent studies have highlighted the positive impact of coffee on health. Analyzing data from 192,222 participants in the Korean National Health and Nutrition Examination Survey and the Korean Genome Epidemiology Study over an average of 8.7 years, results showed that consuming 1 to 3 cups of coffee per day led to a 20% reduction in cardiovascular disease, a 32% reduction in respiratory diseases, and a 47% reduction in mortality due to diabetes.

 

While the exact reasons for these positive effects are not yet fully understood, bioactive compounds such as chlorogenic acid, caffeine, trigonelline, and melanoidins present in coffee are believed to exhibit antioxidant, anti-inflammatory effects, and improvement in blood glucose levels, contributing to a lower mortality rate.

 

The key to a healthy coffee consumption lies in considering the appropriate amount and being mindful of cafestol content.

 

Association Between Coffee Consumption and Cholesterol Levels

However, on the flip side, excessive coffee consumption has been linked to increased cholesterol levels. A study revealed that cafestol, an oily substance found in coffee, could influence cholesterol. Consuming an average of 6 cups of coffee per day was associated with an increase in harmful LDL cholesterol. In a study where adult men and women drank 5 cups of coffee per day for four weeks, cholesterol levels increased by 8% in men and 10% in women.

 

Mechanism of Interaction Between Coffee Consumption and Cholesterol

The scientific community suggests that cafestol disrupts fat metabolism, leading to increased cholesterol levels. Our bodies use cholesterol produced in the liver to synthesize bile acids and digest fats. However, cafestol interferes with the synthesis of bile acids, causing cholesterol to accumulate unnecessarily. Excessive consumption of cafestol can lead to an increase in bad cholesterol, raising the risk of atherosclerotic cardiovascular diseases. For those already dealing with cardiovascular issues, reducing coffee intake is recommended.

 

Healthy Coffee Consumption Practices

If reducing coffee intake is challenging, opting for coffee with lower cafestol content is a viable option. Coffee extracted using an espresso machine tends to have higher cafestol levels, so preferring brewing methods like pour-over, cold brew, or instant coffee with lower cafestol content is advisable. Additionally, minimizing additives like sugar and cream is recommended.

 

Maintaining Balance Between Coffee and Health

Coffee consumption is not merely about its positive aspects. Combining recent research findings, it is advisable for healthy adults to limit coffee intake to no more than 5 cups per day, while individuals at high risk of cardiovascular diseases should restrict it to 1-2 cups. Striking this balance allows enjoying the positive effects of coffee while maintaining healthy cholesterol levels.

 

The key to a healthy coffee consumption lies in considering the appropriate amount and being mindful of cafestol content. Alongside maintaining a healthy diet, regular exercise, and adequate rest, pursuing a healthy life under medical advice is crucial. Developing habits that balance coffee enjoyment with health management is recommended for a holistic approach to well-being.