Filtered coffee may be the healthier choice for your heart

New research highlights how coffee brewing methods affect health in surprising ways. Filtered coffee is now officially recommended over unfiltered by the Nordic Nutrition Recommendations. The key difference lies in two natural compounds—cafestol and kahweol—which can raise cholesterol levels when consumed in large amounts. Cafestol and kahweol are found in all coffee beans, but their levels in the final drink depend entirely on how the coffee is made. Roasting, grinding, or selecting different beans does not remove them. Instead, the brewing process determines how much ends up in the cup.

Unfiltered methods—such as French press, espresso, and boiled coffee—allow these compounds to pass freely into the drink. A study found that espresso could contain over 2,400 mg/L of cafestol, while coffee from workplace machines with metal filters reached up to 444 mg/L. In contrast, paper filters trap most of these substances, reducing levels to just 12 mg/L. The health effects of these compounds are significant. Switching from unfiltered machine coffee to paper-filtered drip coffee could lower LDL cholesterol by 0.58 mmol/L over time. This change might cut heart disease risk by 13% over five years and by 36% over four decades. Beyond cholesterol, coffee also plays a major role in gut health, promoting a beneficial bacterium called *Lawsonibacter asaccharolyticus* more than any other dietary factor. Timing matters too. Drinking coffee before noon has been linked to a lower risk of heart disease and early death. The same benefits do not appear when coffee is consumed throughout the day.

The findings suggest that simple changes—like using a paper filter or drinking coffee earlier in the day—could improve long-term health. Filtered coffee now stands out as the safer choice, offering the same taste with fewer risks. For those concerned about cholesterol or heart health, the brewing method may be just as important as the coffee itself.