Lower Cafestol in French Press Coffee for Potential Heart Benefits

The Potential Heart Health Risks of Cafestol in French Press Coffee

For many coffee enthusiasts, French press is a go-to brewing method. The full-bodied flavor and oils produced by the French press are hard to replicate with other coffee makers. However, recent research indicates that an oily compound called cafestol found in French press coffee may pose heart health risks.

In this article, well examine the evidence on cafestol's effects, look at how much cafestol is in French press coffee, and share tips for reducing your exposure when using a French press.

Cafestol and Cholesterol: What Does the Research Say?

Cafestol is a diterpene molecule present in coffee beans. Along with kahweol, it is responsible for coffee's oily texture and full body.

The concern with cafestol is that it can raise LDL ("bad") cholesterol levels. Several studies have found associations between cafestol intake and higher total and LDL cholesterol:

• A meta-analysis of 14 trials concluded that cafestol consumption significantly increased LDL and total cholesterol in a linear, dose-dependent manner.
• In a controlled study, participants who consumed four cups of French press coffee per day experienced a 6-8% increase in LDL cholesterol versus those who drank filtered coffee.
• Another trial found that consuming 750 ml of French press coffee for 2 weeks raised LDL cholesterol by 12% compared to drinking the same amount of drip coffee.

The cholesterol-raising effects of cafestol are thought to be due to its interference with bile acid regulation in the liver. Bile acids help digest fats, and disrupting their flow can impact cholesterol levels.

Should You Worry About Cafestol If You Have High Cholesterol Already?

For most healthy adults, moderate cafestol intake likely poses little risk. But for those with high cholesterol or heart disease risk factors, cafestol may be more concerning.

Elevated LDL cholesterol is a major contributor to atherosclerosis, the narrowing of arteries caused by plaque buildup. Lowering LDL is a primary treatment target for cardiovascular disease prevention.

So if your cholesterol is borderline high or you have other CVD risk factors like diabetes, avoiding cafestol may be prudent. This is especially true if your doctor has recommended lowering dietary cholesterol.

How Much Cafestol is in French Press Coffee?

The amount of cafestol in a cup of French press coffee can vary substantially depending on brewing factors:

• Bean type: Light roasted Arabica beans contain less cafestol than dark roasted Robusta beans.
• Grind size: Finer grinds lead to higher cafestol extraction.
• Water temperature: Hotter water also increases cafestol content.
• Brew time: Longer brewing times allow more cafestol to be released from the grounds.

However, French press will always contain more cafestol than methods like drip and pour over that utilize paper filters. These filters are highly effective at trapping cafestol in the grounds.

To minimize cafestol, the lightest roast beans, coarsest grind, and shortest brew time are ideal. But even then, you may get around 0.36-1.31 mg of cafestol per 8 oz cup of French press coffee.

Tips for Lowering Cafestol Intake from French Press

Thankfully, there are ways to enjoy French press coffee while reducing your exposure to its high cafestol levels:

1. Dilute with hot water.

Diluting your French press coffee with hot water is an easy way to decrease the concentration of cafestol. Try using a 1:1 ratio of water to coffee.

2. Switch to a hybrid method.

You can make a hybrid cup by brewing French press as usual, then pouring the finished coffee through a paper filter. This additional filtration will remove much of the remaining cafestol.

3. Use a pressurized filter screen.

Some French presses come with fine stainless steel filters that mimic paper filtration. These screens help isolate cafestol in the grounds.

4. Limit portion size.

Drinking less French press coffee will automatically reduce your cafestol intake. Try switching out some cups for low-cafestol brewing methods.

5. Add milk or cream.

Adding dairy to your French press dilutes the concentration of cafestol. Milk also has emulsifiers that may bind to cafestol, potentially limiting absorption.

Weighing the Pros and Cons of Cafestol Avoidance

Limiting cafestol could benefit heart health, especially if you have high cholesterol. But for healthy adults, the risks are less clear cut.

Most studies find only mild cholesterol increases from moderate cafestol intake. And for some, the ritual of a full-flavored, oils-retaining brew method like French press is worth the small trade-off.

That said, there are easy ways to reduce your cafestol exposure if you prefer to err on the side of caution but don't want to give up French press entirely.

As with any diet change, speak to your doctor first about how lowering cafestol could affect your cholesterol and overall heart disease risk.

With care taken to minimize intake, you may be able to continue enjoying the bold taste of French press coffee without worrying about potential effects on cardiovascular health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.