Is Coconut Oil Bad for Cholesterol?
Coconut oil is high in saturated fat and raises LDL cholesterol. Learn what the research says about coconut oil and heart health.
2 min read
Yes, coconut oil raises LDL cholesterol. It contains more saturated fat than butter — about 82% compared to butter's 63%. Despite marketing claims, coconut oil is not a heart-healthy choice.
What the Research Shows
A 2020 meta-analysis in Circulation reviewed 16 clinical trials and found that coconut oil significantly raised LDL cholesterol compared to other plant oils. It raised LDL more than olive oil, canola oil, and safflower oil.
The American Heart Association specifically advises against coconut oil for heart health.
But What About HDL?
Coconut oil does raise HDL (good) cholesterol. Some argue this balances out the LDL increase. However:
- Raising HDL artificially doesn't necessarily reduce heart disease risk
- The LDL increase is likely more harmful than the HDL increase is beneficial
- Other oils raise HDL too, without raising LDL as much
The "Medium-Chain" Argument
Coconut oil is often promoted for its medium-chain triglycerides (MCTs). While MCTs are metabolised differently than other fats, coconut oil is mostly lauric acid — which behaves more like a long-chain fat and raises LDL.
Pure MCT oil is different from coconut oil. Don't confuse the two.
Better Alternatives
- Olive oil: Lowers LDL, raises HDL
- Avocado oil: High smoke point, healthy fats
- Canola oil: Low in saturated fat
The Bottom Line
If you have elevated LDL or cardiovascular risk, avoid coconut oil as a regular cooking fat. Using it occasionally won't harm you, but it shouldn't be your go-to oil. Olive oil is a much better choice for heart health.