Fact Or Unfounded Fad: Does Coconut Oil Really Improve Cardiovascular Health?

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​Hannah Scott, BS

Fitness and health influencers around the globe have promoted coconut oil as a superfood, and a quick internet search reveals numerous lists of alleged benefits, ranging from seizure prevention to weight loss. One of the claims that seems to top almost every list of purported benefits is that coconut oil has a positive effect on heart health. But is an oil higher in saturated fat than butter really heart healthy? Should we all be replacing olive oil, butter, or other vegetable oils with coconut oil for to help our hearts?

Those who promote coconut oil as heart healthy often point out that a large portion of the saturated fat in coconut oil is made up of medium chain fatty acids – a subtype of fat that typically doesn’t raise LDL-C, or “bad cholesterol.” While one meta-analysis published in 2018 provided some evidence for this claim, this analysis only looked at 6 studies that included coconut oil, and newer data directly contradict this claim. A recent analysis that evaluated 16 different studies found that coconut oil significantly raised total cholesterol and LDL-C. This is in line with other analyses that also demonstrated a significant rise in LDL-C with coconut oil consumption when compared to other plant-based oils. Since high LDL-C levels are a known risk factor for cardiovascular disease, these studies suggest that coconut oil may not be as heart healthy as advertised.
Another claim made by those touting the benefits of coconut oil is that it raises HDL, or “good cholesterol,” and the Neelakantan analysis cited above found that coconut oil did raise HDL-C more than other vegetable oils. However, it has been demonstrated in many different settings over the past few years that merely increasing HDL-C does not actually have any beneficial effects on heart health in the long run. So, while coconut oil does seem to raise levels of this “good cholesterol,” it is unlikely that this actually provides any benefit to heart health, especially when it also leads to increases in LDL-C and total cholesterol.
Lastly, much of the older data supporting the use of coconut oil came from studies noting low numbers of heart disease in some indigenous populations that consume a high amount of coconut. However, it is important to realize that the diets of these indigenous people also often included significantly more fish and dietary fiber than a diet high in processed food, both of which may contribute to the lower incidence of heart disease.
While many health influencers have touted the health benefits of consuming coconut oil overall, the scientific literature does not currently support these claims. For heart health, it is best to stick to unsaturated plant oils like olive oil for cooking and baking purposes. That doesn’t mean you need to eliminate coconut oil completely from your diet if you enjoy the coconut flavor, but it does mean that you should limit your consumption to the current saturated fat intake guidelines – less than 10% of your daily calories. 
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About the Author:

​Hannah Scott is a third year medical student at Harvard Medical School. She earned her BS in Biology from Boise State University in 2015 and has an interest in the impact of nutrition on disease. Hannah loves practicing yoga, jogging, traveling, trying new foods, and hiking.