Yes, you can have cream in your coffee if you have high cholesterol, but it’s important to do so in moderation. The cream is high in saturated fat, which can raise cholesterol levels. To manage your cholesterol, consider using alternatives like plant-based creamers or low-fat dairy options.
This article explores the implications of using dairy creamers, plant-based alternatives, and other additives in your coffee when managing high cholesterol.
Key Takeaways
- Regularly adding dairy creamers high in saturated fats to your coffee can increase LDL cholesterol levels.
- Plant-based creamers like oat milk, almond milk, and coconut milk are healthier alternatives with lower saturated fat content.
- High-calorie and sugary coffee additives can contribute to weight gain and negatively impact cholesterol levels.
- Moderation is crucial; even healthier coffee additives should be used sparingly to manage cholesterol effectively.
- Consulting with a healthcare professional can provide personalized recommendations for coffee habits that align with cholesterol management goals.
Understanding High Cholesterol and Its Risks
What is High Cholesterol?
High cholesterol means there is an excess of cholesterol in the blood, which can lead to health problems, mostly in the form of cardiovascular disease. Cholesterol travels through the bloodstream with carriers.
The two most commonly discussed types are LDL (low-density lipoproteins, often known as the ‘bad’ kind) and HDL (high-density lipoproteins, known as the ‘good’ kind).
Health Risks Associated with High Cholesterol
High cholesterol is a silent condition that is diagnosed based on lab results of total cholesterol levels of 200 milligrams per deciliter (mg/dL) or more.
Non-HDL lipoproteins are known as ‘bad cholesterol’ because they can build up in blood vessel walls, leading to atherosclerosis. This buildup can increase the risk of heart attacks and strokes.
Common Causes of High Cholesterol
High cholesterol can be hereditary, but it is often caused by lifestyle and nutrition choices.
Some common causes include:
- High consumption of saturated and/or trans fats such as full-fat dairy products, high-fat meats, processed meats, fried foods, and most fast food options.
- Lack of physical activity.
- Smoking.
- Obesity.
However, it is possible to reverse high cholesterol to a healthy range through lifestyle changes and, if necessary, medication.
Read Also: Best Coffee Creamers for High Cholesterol
The Impact of Dairy Creamers on Cholesterol Levels
Saturated Fats in Dairy Creamers
Saturated fats in the form of creamers, half-and-half, and whole milk added to one’s coffee regimen daily (in most cases, multiple times a day), can have an impact on one’s cholesterol levels.
High cholesterol is a silent condition that is diagnosed based on lab results of total cholesterol levels 200 milligrams per deciliter (mg/dL) or more.
How Dairy Creamers Affect LDL Cholesterol
Kaidanian specifically highlights that using one coffee additive—dairy creamer—is a coffee habit you may want to take a second look at if you have high cholesterol.
Cream and half-n-half, the classic coffee lighteners made with whole-fat milk, have high levels of saturated fat, which has been shown to increase levels of LDL cholesterol.
More cholesterol-friendly choices include nonfat or low-fat options or plant-based milks with no saturated fat.
Healthier Dairy Alternatives
Changing your coffee creamer habit is a small, but impactful, way to impact your cholesterol levels.
For regular coffee drinkers, and especially if you drink multiple cups a day, altering how you drink your coffee can make a meaningful difference.
Healthier alternatives include:
- Nonfat or low-fat milk
- Plant-based milks with no saturated fat
- Unsweetened almond milk
- Oat milk
Taking the little step to health-ify your coffee routine is a great move, and can ricochet into more positive changes in your diet, and accordingly, your health.
Read Also: Best Coffee Creamer for Mediterranean Diet
Exploring Plant-Based Creamer Options
Benefits of Plant-Based Creamers
Plant-based creamers offer a healthier alternative to traditional dairy creamers, especially for those with high cholesterol. They are typically lower in saturated fat, which can help manage cholesterol levels.
Additionally, many plant-based creamers are fortified with vitamins and minerals, providing added nutritional benefits. You can also add cinnamon or antioxidant-rich unsweetened cacao powder for a flavor boost.
Popular Plant-Based Creamer Choices
When selecting a plant-based creamer, it’s important to choose options that are low in saturated fat. Some popular choices include:
- Almond milk
- Coconut milk
- Oat milk
- Soy milk
For example, an unsweet almond coconut blend has the taste of smooth almonds and creamy coconut—without added sugar. This makes it a nutrient-dense duo with naturally occurring fats.
How to Choose the Right Plant-Based Creamer
To make the best choice, consider the following tips:
- Choose plant-based creamers low in saturated fat, such as non-fat or low-fat oat milk, almond milk, or coconut milk.
- Avoid or limit the amount of cream, half-and-half, or other dairy “foams” found in specialty coffee concoctions.
- Limit excess calories added by sugar, flavored syrups, caramel, chocolate, and flavored creamers. Excessive calories can increase your risk for weight gain and obesity. Being overweight or obese tends to increase bad cholesterol (LDL) and lower good cholesterol (HDL).
If you can switch to black coffee, that is ideal. If that is not an option for you, consider unsweetened plant-based milk alternatives such as oat milk, almond milk, pea-milk, or soy milk just to name a few.
Sugar and Caloric Content in Coffee Additives
Hidden Sugars in Coffee
Coffee, too, can be a perhaps unsuspecting source of sugar and fat in your diet. Coffee comes in different brews, sizes, and most importantly different ranges of sugar, fat, and calorie content due to the addition of creamers, whipped cream, and syrups.
And it can turn out to be almost a meal’s worth of calories, empty ones at that. If you can’t do black, consider adding a splash of milk while limiting the amount of added sugar.
Caloric Impact of Coffee Additives
“Now we’re not talking coffee anymore,” Dr. Bruemmer says. “We’re talking about cream and caramel, things high in sugar. They’re consumed as a full meal and have 50 grams or more of sugar.
Once you consider the cream and even the size you’re talking about 600 calories, over a quarter of your daily calories right there. It’s completely out of proportion to what moderation would be considered.”
Tips for Reducing Sugar and Calories in Coffee
- Choose filtered coffee over options like French press or lattes.
- Limit the use of saturated-fat-heavy cream, half-and-half, and creamers.
- Opt for natural sweeteners or a splash of milk instead of sugary syrups.
- Be mindful of portion sizes to avoid turning your coffee into a high-calorie meal.
See Also: Why Can’t I Find Irish Cream Coffee Creamer
Expert Recommendations for Coffee Drinkers with High Cholesterol
We’ve consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids, and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices.
Don’t let your cuppa ruin your cholesterol levels. The best thing you can do to your coffee preparation if you have elevated cholesterol is swap out your additives in your coffee routine.
If you can switch to black coffee, that is ideal. If that is not an option for you, consider unsweetened plant-based milk alternatives such as oat milk, almond milk, pea-milk, or soy milk just to name a few.
Coffee’s tendency to boost cholesterol depends on several factors. The most important is how it’s prepared, concludes a 2022 study published in the journal Open Heart.
When researchers reviewed the coffee-drinking habits of more than 21,000 volunteers, they found that those who drank boiled or plunger coffee were significantly more likely to have high cholesterol than those who favored other methods. Therefore, opting for filtered coffee can be a healthier choice.
Of course, simply changing the way you take your coffee isn’t going to overhaul your cholesterol numbers, but for regular coffee drinkers, and especially if you drink multiple cups a day, altering how you drink your coffee can make a meaningful difference.
If you have any concerns about your cholesterol levels and coffee consumption, it is always best to consult a healthcare professional for personalized advice.
Read Also: How Long Is Coffee Creamer Good After Opening
Conclusion
In conclusion, if you have high cholesterol, reconsidering your coffee habits, particularly the use of creamers, can be beneficial. While coffee itself is not a significant source of cholesterol, the additives you choose can make a difference.
Opting for plant-based creamers low in saturated fat, such as oat milk or almond milk, and limiting the use of sugary syrups and high-fat dairy products can help manage your cholesterol levels.
Remember, moderation is key, and making small changes in your daily routine can contribute to better heart health over time.
Frequently Asked Questions
Can I drink coffee if I have high cholesterol?
A person with high cholesterol can continue drinking coffee. However, they may wish to consider a different brewing method and consume a coffee that contains less diterpenes. It may also be worth discussing options with a doctor or dietitian.
Does quitting coffee lower cholesterol?
In the amount that we typically consume, there’s very little — if any — effect of coffee on cholesterol, as long as the intake is in moderation. Most of the LDL we have in our body is genetically predetermined, and while consuming the wrong foods can make it worse, stopping coffee alone wouldn’t significantly lower cholesterol.
Why should those with high cholesterol reconsider using dairy creamer in their coffee?
Dairy creamers made with whole-fat milk have high levels of saturated fat, which has been shown to increase levels of LDL cholesterol. More cholesterol-friendly choices include nonfat or low-fat options or plant-based milk with no saturated fat.
What are some healthier alternatives to dairy creamers for coffee?
Healthier alternatives to dairy creamers include non-fat or low-fat oat milk, almond milk, coconut milk, and other plant-based milk. These options are typically lower in saturated fat and can help manage cholesterol levels.
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