Coconut Oil and Cholesterol: Is It Healthy or Harmful?
Coconut oil has been at the center of ongoing health debates for years—especially when it comes to cholesterol levels and heart health. Some experts warn against it because of its high saturated fat content, while others argue that its unique fat structure may offer certain benefits.
So, is coconut oil bad for cholesterol, or can it be part of a healthy diet? Here’s what the science currently says.
The Debate Over Coconut Oil and Cholesterol
Coconut oil contains a large amount of saturated fat, which has traditionally been linked to higher cholesterol levels and increased heart disease risk. Because of this, many health professionals recommend limiting its use.
However, other researchers suggest coconut oil behaves differently than other saturated fats. They point to its fatty acid composition, which may be metabolized differently and less likely to contribute to fat storage.
Studies examining coconut oil suggest it may:
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Help maintain healthy cholesterol levels
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Lower “bad” low-density lipoprotein (LDL) cholesterol
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Increase “good” high-density lipoprotein (HDL) cholesterol
Despite these findings, research results remain mixed, and there is no definitive consensus.
What Is Coconut Oil?
Coconut oil is a tropical oil extracted from the dried meat of coconuts. Its nutritional profile includes:
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About 13.5 grams of total fat per tablespoon
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Approximately 11.2 grams of saturated fat
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Small amounts of monounsaturated and polyunsaturated (“healthy”) fats
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No dietary cholesterol
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Antioxidants such as vitamin E and polyphenols
According to the Mayo Clinic, coconut oil contains a high proportion of medium-chain fatty acids (MCFAs), which may be metabolized differently than long-chain fatty acids and used more quickly for energy.
Lauric Acid and Fat Metabolism
One of coconut oil’s most distinctive features is its high lauric acid content, which makes up about 40% of its total fat.
Lauric acid sits between medium-chain and long-chain fatty acids. While it can raise total cholesterol, studies show it primarily increases HDL (“good”) cholesterol, which may improve the overall cholesterol ratio—a factor associated with reduced heart disease risk.
It’s important to note that all fats contain the same number of calories per gram. What differentiates them is how the body processes their fatty acids.
Coconut Oil and Weight Management
Some animal and small human studies suggest coconut oil may support modest weight management benefits.
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A 2015 study found that mice fed coconut oil gained less weight than those fed soybean oil.
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Human studies have shown reductions in waist circumference and appetite in some participants consuming coconut oil.
However, researchers emphasize that more large-scale human studies are needed. Coconut oil is not a proven weight-loss solution, and its effects appear modest at best.
Potential Health Benefits Beyond Cholesterol
In addition to its effects on cholesterol, coconut oil has been studied for other potential benefits:
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Antibacterial and anti-inflammatory properties
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Rapid absorption for energy use
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Possible support for healthy blood pressure when combined with exercise
That said, these benefits should be viewed as supportive—not a replacement for a balanced diet and healthy lifestyle.
How Coconut Oil Affects Cholesterol Levels
Research comparing coconut oil to other fats has found:
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Coconut oil may increase HDL cholesterol more than butter or some vegetable oils
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It may lower triglycerides and avoid significantly raising LDL cholesterol compared to butter
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Olive oil remains more consistently recommended for heart health
Major health organizations, including the National Heart, Lung, and Blood Institute, advise using coconut oil sparingly, favoring oils like olive or canola oil that have well-established cardiovascular benefits.
What About Traditional Coconut-Eating Populations?
Historically, certain Pacific Island populations consumed large amounts of coconut products and showed low rates of heart disease. However, these populations also:
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Ate whole, unprocessed foods
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Consumed large amounts of seafood and fruit
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Had active lifestyles
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Avoided modern processed foods
These factors make it difficult to attribute their health solely to coconut consumption, especially since they consumed fresh coconut rather than refined coconut oil.
The Bottom Line: Is Coconut Oil Good for You?
Coconut oil is not inherently unhealthy—but it is high in saturated fat and should not be considered a heart-health superfood.
Key takeaways:
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Coconut oil may raise HDL (“good”) cholesterol
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Its effects on LDL (“bad”) cholesterol vary
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It should be used in moderation
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It is best included as part of an overall healthy diet and lifestyle
If you have high cholesterol or cardiovascular risk factors, it’s wise to consult your healthcare provider before regularly adding coconut oil to your diet.
Last medically reviewed: August 27, 2018
Source: Healthline
https://www.healthline.com/health/high-cholesterol/coconut-oil
