The effects, both beneficial and negative, of coffee on our bodies are the subject of numerous studies, precisely because it is a beloved beverage consumed all over the world. However, this interest has also led to the spread of some false myths, passed on as dogma about the harms of coffee. There are many who believe, for example, that drinking coffee in the evening directly causes insomnia, when in fact it is the amount of caffeine introduced daily into our bodies that has an impact on sleep quality.
But this is not the only case. In fact, there are many who believe that drinking coffee increases blood cholesterol levels. Science, however, shows that the issue is more complex: let's see, then, how these two elements interact and how to make sure we drink healthy coffee.
Diet for those suffering from high cholesterol: 5 tips
First of all, it is important to remember that someone who suffers from high cholesterol is someone who has an excess of this lipid substance in the blood. In general, a person is considered to have hypercholesterolemia when, overall, the level of the substance exceeds 200 mg/dl.
The causes may be many. Certainly in many cases there is a genetic and hereditary component, but recognized risk factors are severe overweight, a particularly sedentary lifestyle, diseases such as kidney failure or hormonal imbalances, and improper diet.
And precisely becausediet can affect this type of problem, it also represents an area on which to act in the field of prevention and treatment. While it is understood that each case is individual and those who, from blood tests, should find a high cholesterol value, should primarily consult a specialist, there are some tips and good practices on which there is substantial agreement among doctors.
- In cases of overweight, take targeted action with a diet that aims to maintain a constantbalance of nutrients in all daily meals.
- Minimize foods that contain saturated fatty acids, hydrogenated fatty acids, and cholesterol-all of which are highly present in fatty cheeses, red meat, frying oil, and butter.
- If tests also show a deficiency in omega-6 essential fatty acids, the advice is to increase daily intake through foods such as grains and legumes.
- Increase your intake of omega 3 essential fatty acids. Contained mainly in oily fish, omega 3 does not act directly on cholesterol, but it has a preventive function with respect toatherosclerosis , which can be a possible consequence of hypercholesterolemia.
- Increase the amount of fiber, lecithins, phytosterols and phenolic antioxidants in the diet. In other words, the advice is to favor whole grains, eat legumes more often, and adhere to daily doses of fruit and vegetable consumption. All of these contribute to improved metabolism and a slowing of cholesterol absorption and synthesis.
What emerges, then, is the need for a balanced diet, rich in plant-based foods and fiber that can support the body and keep us healthy. None of these elements, however, refer to coffee and caffeine. Where, then, comes the idea that coffee is to be avoided for those suffering from high cholesterol levels?
Coffee and cholesterol: what relationship?
The origin of the idea that coffee would raise cholesterol is a well-known study, the "Tromsoe Hearth Study," which identified this link by studying a group of 14,500 Norwegians. In that case, it emerged that in the participants, who were accustomed to consuming boiled and unfiltered coffee, there was an actual positive correlation between consumption of the beverage and the level of the lipid substance in the blood.
However, some subsequent studies have further investigated this issue. What has emerged is that the element that explains the relationship between coffee and cholesterol is precisely the preparation process: in fact, theabsence of filtration means that two substances, cafeol and cafestol, are found in the cup, which are part of the lipid fraction of coffee and, therefore, impact the level of cholesterol in the blood.
In contrast, as found in a study published in 2001 in the American Journal of Epidemiology, those who consume filtered, instant, espresso or mocha coffee do not incur this problem. It is true that coffee contains fat, but the percentage that is contained in a cup is so low that it has no real impact on blood cholesterol levels.
What can those with cholesterolemia do about it?
The relationship between coffee and cholesterolemia, therefore, depends on the type of blend and how it is prepared. Although, therefore, it is not a cup of espresso a day that affects and worsens the situation, it is important to pay attention to it. In particular, the advice is to choose quality and, if possible, less caffeine-rich Arabica coffee , limiting consumption to, at most, three cups per day.
This limit is recommended, and in some cases imposed by the treating physician, to avoid the onset of further problems brought about by excess caffeine in the bloodstream. The most classic examples are mild tachycardia, agitation, anxiety, stomach pain, dysentery, nausea, and headaches.
To whom is coffee not recommended?
In general, coffee is detrimental to health if the recommended doses are exceeded. Or for those suffering from gastrointestinal conditions such as gastritis, ulcers or reflux: this is because coffee is an acidifying beverage that can increase acid secretion in the stomach and, therefore, go to worsen the condition of those already suffering from this type of disease. In addition, it is preferable to reduce coffee consumption during pregnancy, and for those who are prone to hypertension and other cardiovascular diseases.
Drinking coffee, therefore, does not automatically raise blood cholesterol levels. Remember, however, the importance of a balanced diet for those who discover that they are subject to this type of problem and, above all, the need to always consult with a specialist who will know, evaluating the individual case, to propose an ad hoc solution that will allow us to keep healthy, even without giving up the pleasure of coffee.
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