Over the years, several beauty and health blogs have touted the benefits of coconut oil. It’s versatile — it can be applied to hair and skin, used as a mouth cleanser and as a cooking ingredient. Amidst the hype, there are still many important questions to answer regarding coconut oil and your heart health.
What are the benefits of coconut oil? What about the risks? And do the benefits outweigh the risks?
Learning about coconut oil and what heart health experts say about it can help you make informed decisions about your diet.
Different Types of Coconut Oil
There are two types of coconut oil: unrefined and refined. Unrefined coconut oil, often labeled as cold-pressed, comes from fresh coconut flesh without the use of high heat or harsh chemicals. This process is believed to preserve more of the coconut’s natural antioxidants and provide health benefits.
On the other hand, refined coconut oil undergoes processing that strips away some beneficial compounds. In addition, some coconut oils undergo partial hydrogenation, a process that creates unhealthy trans fats, which can increase the risk of cardiovascular disease. If you are looking to choose a coconut oil, unrefined or “virgin” coconut oil may be a healthier choice.
Potential Health Benefits of Coconut Oil
Coconut oil has been linked to several health benefits, from moisturizing skin to improving brain function. Research continues to reveal its benefits.
These are the most common:
Boost Brain Health
Medium-chain triglycerides, or MCTs, contribute to coconut oil’s positive reputation. Your liver turns MCTs into ketones, a type of fuel for your body. Ketones are known to be a good energy source and can help improve memory and thinking. One study suggests a link between consuming coconut oil and the improvement in Alzheimer’s symptoms.
MCTs
Unlike most other cooking oils that are made from long-chain fatty acids, coconut oil is rich in MCTs, which your body more easily digests and absorbs, leading to better absorption in the liver. This is often cited as a potential benefit for managing a healthy body weight.
One study suggests that MCTs may increase feelings of fullness and boost metabolism, although more research is needed to confirm these effects of coconut oil on long-term weight management.
Germ-fighting Capabilities
Another possible benefit of coconut oil is its antifungal properties. Coconut oil is rich in lauric acid, which may have the ability to fight against fungal and viral activity in your body. However, this same lauric acid is cited in some studies to negatively affect your heart health.
What Cardiologists Say
One teaspoon of coconut oil has about 4.5 grams of fat, with up to 90% of this fat being saturated fat. The USDA recommends limiting saturated fats to less than 20 grams a day due to their potential to raise your cholesterol levels. Cholesterol is a waxy substance that’s found within the cells of your body and there is good and bad cholesterol. Good cholesterol, or high-density lipoprotein, helps remove bad cholesterol from your bloodstream. Low-density lipoprotein, or bad cholesterol, can build up in your arteries and increase the risk of heart attacks and strokes.
While coconut oil has some benefits, its high-saturated fat content and the evidence regarding its impact on cholesterol levels raise concerns for long-term heart health. The American Heart Association advises limiting the intake of saturated fat, including that found in coconut oil.
Which Is Better: Coconut Oil or Olive Oil?
The American Heart Association recommends olive oil over coconut oil for protecting your heart health. Olive oil is high in monounsaturated fats, which can lower unhealthy cholesterol levels and raise the good cholesterol. It’s also packed with antioxidants and anti-inflammatory compounds that help prevent cardiovascular disease.
Good Fats Versus Bad Fats
Fats are a type of nutrient that serves several functions, from giving you energy to insulating your body to keeping you warm. Good fats are liquid at room temperature and do not pose a risk to your health. Bad fats include saturated fats and trans fats, which are solid at room temperature and raise your cholesterol levels. This can cause cholesterol and plaque to build up in your bloodstream, leading to clogged arteries and other health issues.
When deciding on which oil to use, read the nutrition label to learn how much good and bad fat it has. Always choose the oil with lower saturated fats.
Despite its many health claims, coconut oil shouldn’t replace healthier unsaturated fats like olive oil as your primary cooking oil. If you want to enjoy the taste and benefits of coconut oil, experts recommend using it in moderation and following guidelines for consuming saturated fats.
More to Read
- What Is a Healthy Lifestyle?
- What are good fats?
- Sink Your Teeth Into These 8 Heart-Healthy Foods
- How to Manage High Cholesterol and Protect Your Heart
- The Best Changes You Can Make to Lower Your Cholesterol
- Filling Your Plate with Foods that Lower Cholesterol
Medically reviewed by Jessika Rose, RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics.