Coffee is enjoyed by millions of people all over the world. But could this popular beverage be having a negative impact on your health, specifically your cholesterol? Cholesterol is an important component of the human body that helps produce hormones, supports digestion and aids other bodily functions. It is important to keep levels of both HDL (High Density Lipoprotein, the “good” cholesterol) and LDL (Low Density Lipoprotein, the “bad” cholesterol) in balance. It is possible that drinking too much coffee could be throwing this balance off.
Many studies have been conducted to find out if coffee can affect cholesterol levels. One group of researchers attempted to find out whether caffeine from coffee, cocoa, tea or other sources, could lead to an increase of cholesterol levels. The results of this study, which analyzed the results from 20 different studies, found that no significant association for cholesterol levels could be made for adults who went from being caffeine abstainers to consuming more than two cups of coffee per day. Another study reported a decrease of Total-Cholesterol and Low-Density lipoprotein levels when adults are consuming more than three cups of coffee per day.
Although the studies are inconclusive regarding the effects of coffee on cholesterol, some doctors still advise caution. Dr. Erika Kratz of the University of Texas suggests that drinking an excess of four cups of coffee a day can raise LDL cholesterol levels. “This can lead to a risk of cardiovascular diseases,” she says.
Plenty of other dietary factors can also have an impact on cholesterol levels. An unhealthy diet high in saturated fat, for instance, may cause a sharp rise in total cholesterol. Eating excess amounts of carbohydrates, such as the simple sugars found in desserts and sugary drinks, is a contributing factor to increased cholesterol levels.
In terms of caffeine itself, some scientists argue that it may play a role in increasing cholesterol levels. Because of this, people who are at risk for any kind of cardiovascular disease may want to keep their intake of coffee and other caffeine-containing beverages to a moderate level.
Experts also argue that individuals with existing cholesterol issues or those who are at risk should consider reducing their intake of coffee and other caffeinated beverages. People with existing cholesterol issues or those who are at risk can reduce their intake of caffeine to help ensure healthy cholesterol levels.
It’s important to remember that each person is different and that recommendation may not be the same for everyone. In general, it is recommended to consume caffeinated beverages in moderation. If you are concerned about your cholesterol levels, or are at risk for any kind of cardiovascular disease, it is best to speak with your physician or dietician before increasing or decreasing your intake.
What is a Healthy Cholesterol Level?
A healthy cholesterol level varies from person to person but typically between 100 mg/dl and 200 mg/dl for total cholesterol. The American Heart Association recommends best practices for keeping your cholesterol levels under control. This means eating a balanced and nutritious diet, getting enough physical activity, and quitting smoking. It is also recommended to have regular check ups with your physician to ensure your cholesterol levels stay where they should.
It is important to understand that cholesterol levels can be influenced by many different factors, not just what you eat and drink. Age and genetics play a role in cholesterol levels, as does physical activity and carrying extra weight. Medical and lifestyle choices should always be discussed with your physician.
What Foods Can Help Lower Cholesterol?
There are many foods that can help reduce cholesterol levels, some of which are more effective than others. Oats, for instance, are rich in fiber, which helps reduce cholesterol. Furthermore, heart-healthy fats from fish, nuts, and vegetable oils can also help lower LDL cholesterol. Eating soluble fiber-rich foods like legumes, apples, and oranges can also help reduce cholesterol levels.
Whole grain breads, lean meats, and low fat dairy products are other good options for controlling cholesterol. They can help reduce triglycerides, which are the types of fat that build up in the blood and can increase the risk of heart diseases. Lastly, it is important to limit processed and sugary foods as they contribute to unhealthy cholesterol levels.
Other Factors Contributing to High Cholesterol Levels
Chronic diseases and certain medications can lead to higher cholesterol levels. Conditions such as diabetes increase the risk of having high cholesterol levels, as does being overweight or obese. Some types of medications, such as corticosteroids and birth control pills, can also affect cholesterol levels.
Additionally, certain lifestyle choices can increase cholesterol levels as well. A lack of physical exercise, consumption of alcohol, and smoking can all contribute to unhealthy cholesterol levels. Stress has also been linked to elevated cholesterol levels, although the link is still being studied.
What are the Risk Factors for High Cholesterol?
High cholesterol levels can put a person at risk for several health risks, including the narrowing of blood vessels, heart attack and stroke. Additionally, high cholesterol levels can also increase the risk of diabetes, heart disease, peripheral arterial disease, and kidney disease. Symptoms of high cholesterol may not manifest themselves until it becomes a serious medical issue. It is important to consult a doctor if you find that any of the risk factors apply to you.
Family history, age, sex, and race can all play a role in the risk for high cholesterol levels. Women, for instance, are more likely to develop high cholesterol before menopause. After menopause, their risk becomes more similar to that of men. Additionally, people who have a family member who developed high cholesterol at a young age may be predisposed to the same risk.
