Coffee is a staple beverage in Saudi Arabia, a staple in the daily routine, whether for family gatherings or relaxing moments. With growing interest in heart health and blood lipid levels, many are wondering: Does coffee affect cholesterol and triglycerides? Coffee contains components such as caffeine, chlorogenic acids, and diterpenes, which may affect blood lipids depending on the type of coffee, preparation method, and quantity consumed. In this article, prepared for the Coffee Wellness blog, we will explore the effect of coffee on blood lipids, provide tips for enjoying specialty coffee from Saudi roasters like Hound , Ash , and Dahha in a healthy way, and answer frequently asked questions to provide a comprehensive guide for coffee lovers in Saudi Arabia.
Coffee and blood fats: how do they affect it?
Coffee contains active ingredients such as caffeine, chlorogenic acids, and diterpenes (such as cafestol and kahweol), which may affect cholesterol levels (LDL and HDL) and triglycerides. Here are the details:
1. The effect of diterpenes on cholesterol
- What are diterpenes? Cafestol and kahweol are fatty compounds found in coffee beans, and are most concentrated in unfiltered coffee such as Turkish coffee, boiled coffee, or French press coffee.
- Effect : Diterpenes may raise levels of harmful cholesterol (LDL) when unfiltered coffee is consumed in large quantities (4-6 cups per day), because they affect the liver and stimulate cholesterol production.
- Filtered coffee : Coffee prepared using paper filters, such as coffee dripped with a Hario V60 , contains very low levels of diterpenes, which reduces its effect on cholesterol.
2. The effect of caffeine on triglycerides
- Caffeine : Caffeine stimulates the nervous system and affects fat metabolism. Moderate caffeine consumption (200–400 mg per day, i.e., 1–3 cups) typically does not significantly affect triglycerides or cholesterol in healthy people.
- Excessive caffeine : Consuming more than 400 mg per day may lead to a slight increase in triglycerides in some people, especially if accompanied by calorie-rich additives such as sugar or cream.
3. Benefits of chlorogenic acids
- Antioxidants : Chlorogenic acids, found in high concentrations in light-roasted coffees like Douha Yergacheffe , possess antioxidant properties. These compounds may help reduce inflammation and improve lipid metabolism, supporting heart health.
- Indirect effect : Chlorogenic acids may reduce carbohydrate absorption, which helps with weight control, an important factor for maintaining healthy blood lipid levels.
4. Effect of additives on blood lipids
- Sugar and cream : Adding sugar, cream, or high-calorie sauces (such as caramel or chocolate) to coffee may increase triglycerides and bad cholesterol in the long term, especially if it leads to weight gain.
- Healthy alternatives : Using unsweetened almond or oat milk, or sugar-free sauces like Torani Sugar- Free Coffee Luxury , helps reduce this effect.
The best types of coffee for healthy blood lipids
To enjoy coffee while minimizing its impact on blood lipids, choose the following types with appropriate preparation methods:
1. Drip coffee
- Description : Prepared using paper filters, which removes most of the diterpenes.
- Recommended grains :
- Doha Yirgacheffe : Washed, processed Ethiopian beans, lightly roasted, with hints of jasmine and raspberry. Rich in chlorogenic acids.
- Ash Ethiopia Hambela : Naturally processed, with peach and cranberry flavors.
- Preparation method :
- Grind 15g of Douha Yerkhachev beans to a medium grind, pour 250ml of hot water (92°C) using a Hario V60 Coffee Wellbeing Funnel.
- Why healthy? : Diterpene-free, rich in antioxidants, and low in calories when prepared without additives.
2. Espresso
- Description : Contains trace amounts of diterpenes due to rapid extraction.
- Recommended grains :
- Ash Three Elements : A blend of Ethiopia, Colombia, and Brazil, with berry and caramel flavors.
- Hound El Salvador El Carmen : Apple and caramel flavors.
- Preparation method :
- Grind 18g of Ash Three Elements beans to a fine grind, extract 36g of espresso using a Delonghi Dedica coffee machine.
- Why healthy? : Low in diterpenes, contains moderate amounts of caffeine to support metabolism.
3. Cold Brew
- Description : Prepared by steeping coffee in cold water, which produces a low-acid, low-diterpene beverage if filtered through a paper filter.
- Recommended grains :
- Hound Brazil Cascaval : Medium roast, with chocolate and caramel flavors.
- Ash Red Sea Blend : with flavors of brown sugar and cocoa.
- Preparation method :
- Grind 100g of Brazilian Hound beans to a coarse grind and steep in 1 liter of cold water for 12-16 hours using a Hario Mizudashi Luxury Coffee Pot. Strain through a paper filter.
- Why healthy? : Low in diterpenes, gentle on the stomach, and perfect without additives.
4. Green coffee
- Description : Unroasted coffee beans contain a high concentration of chlorogenic acids.
- Recommended Beans : Green Coffee Beans from Luxury Coffee (Ethiopian or Colombian sources).
- Preparation method :
- Grind 10-15g of green coffee beans to a medium grind, steep in 200ml of hot water (80°C) for 5-7 minutes, then filter.
- Why healthy? : Rich in antioxidants that support fat metabolism, and free of diterpenes.
Tips for drinking coffee in a healthy way for blood fats
- Choose filtered coffee : Use brewing methods such as drip coffee ( Hario V60 ) or espresso ( Delonghi Dedica ) to reduce diterpenes.
- Stick to moderation : Have 1-3 cups per day (200-400 mg caffeine) to avoid any potential negative effects.
- Avoid high-calorie additives : Use unsweetened almond or oat milk, or sugar-free sauces like Torani Sugar-Free or 1883 Coffee Luxury Sugar-Free.
- Choose lightly roasted beans : Beans like Dohy Yerghacheffe contain higher chlorogenic acids, which support heart health.
- Proper Storage : Store beans in airtight containers like the Airscape Coffee Canister or Fellow Atmos from Luxury Coffee to preserve flavor and antioxidants.
- Consult your doctor : If you have high cholesterol or triglycerides, consult your doctor to determine the appropriate amount.
Frequently asked questions about coffee and blood fats
1. Does coffee raise cholesterol levels?
Unfiltered coffee (such as Turkish coffee or French press) may raise LDL (bad) cholesterol due to diterpenes. Filtered coffee (such as drip coffee or espresso) is safe and has no significant effects.
2. Does caffeine affect triglycerides?
Moderate caffeine consumption (200–400 mg per day) typically does not affect triglycerides. Excessive caffeine consumption may cause a slight increase in some people.
3. Is filtered coffee better than unfiltered coffee for heart health?
Yes, filtered coffee (like brewed with a Hario V60 ) contains fewer diterpenes, making it better for reducing its impact on cholesterol.
4. Is green coffee good for blood fats?
Yes, green coffee is rich in chlorogenic acids, which may support fat metabolism and heart health.
5. Does adding sugar and cream affect blood fats?
Yes, high-calorie additives can increase triglycerides and cholesterol in the long term. Choose healthy alternatives like almond milk or sugar-free Torani sauces.
6. How many cups of coffee are safe for blood fats?
Consuming 1-3 cups daily (200-400 mg of caffeine) is safe and beneficial for most people. Consult your doctor if you have cholesterol problems.
7. Does the type of grain affect blood fats?
Lightly roasted beans (such as Dokha Yergacheffe ) contain higher chlorogenic acids, which may be beneficial for fat metabolism compared to dark roasts.
Why choose coffee beans from Luxury Coffee?
At Luxury Coffee , we offer a premium selection of specialty coffee beans from Saudi roasters like Hawand , Ash , and Dahha , ideal for making healthy coffee. We also stock brewing tools like the Hario V60 , Hario Mizudashi , and Delonghi Dedica , as well as sugar-free coffee sauces from Torani and 1883 Maison Routin . With free shipping and fast delivery to all cities in the Kingdom, you can enjoy high-quality coffee without worrying about your health. Shop our online store now.