The One Healthy Food That Might be Spiking Your ‘Bad’ Cholesterol
Coconut oil has enjoyed a long run as a wellness favorite. It’s been blended into smoothies, stirred into coffee, and promoted as a natural alternative to more heavily processed cooking oils. However, coconut oil is high in saturated fat and can raise LDL cholesterol if you eat too much.
Why Coconut Oil Can Raise ‘Bad’ Cholesterol
Despite its health halo, coconut oil can raise LDL cholesterol levels. LDL cholesterol is often referred to as “bad cholesterol” because elevated levels can contribute to plaque buildup in the arteries over time, increasing the risk of cardiovascular disease.1
“The main reason is its saturated fat content,” Johannah Katz, RD, a registered dietitian, told Verywell. “Coconut oil is much higher in saturated fat than most common cooking oils, and saturated fat has been shown to raise LDL cholesterol by making it harder for the body to clear LDL particles from the blood.”
In fact, coconut oil contains even more saturated fat than many people realize.
“Coconut oil is roughly 80% to 90% saturated fat,2 higher than butter or lard,” said Kylie King, MS, RD, a registered dietitian. “Almost half is lauric acid, and another quarter is myristic and palmitic acid, two of the most LDL-raising fatty acids we have identified.”
And that saturated-fat profile appears to have a measurable effect on cholesterol levels. One review found that coconut oil raised LDL cholesterol by about 10.5 mg/dL compared with oils such as olive, canola, soybean, and sunflower oil.2
So, Why Do People Think Coconut Oil Is Healthy?
Part of the reason is its association with medium-chain triglycerides (MCTs), a type of fat often linked to benefits such as rapid energy release. However, experts say coconut oil isn’t the same thing as MCT oil.
“The lauric acid in coconut oil raises cholesterol the way long-chain saturated fats do, not like the quick-burning MCTs in MCT oil,” said King. “The ‘it’s all healthy MCTs’ framing oversells it.”
Some people also point out that coconut oil can raise HDL, or “good,” cholesterol. While that’s true, Katz said the increase in HDL doesn’t necessarily offset the higher LDL levels.
How It Compares to Other Cooking Oils
Not all cooking oils affect cholesterol the same way. The biggest difference comes down to the type of fat they contain.
“Coconut oil is dominated by saturated fat,” said King. “The oils I steer clients toward are dominated by monounsaturated fat, and that swap is where the LDL benefit comes from.”
Here’s how some healthier cooking oils compare:
- Extra-virgin olive oil: This kitchen staple is rich in monounsaturated fats and backed by decades of research supporting heart health. “Extra virgin olive oil has the deepest evidence base, and it sits at the center of the dietary patterns with the strongest cardiovascular track record,” King said.3
- Avocado oil: Like olive oil, avocado oil is high in heart-healthy monounsaturated fats. King said it’s a particularly good option for high-heat cooking because it holds up well at higher temperatures.4
- Canola oil: This option has less saturated fat than coconut oil. It’s also a source of both monounsaturated and polyunsaturated fats, making it a more heart-friendly everyday cooking oil.5
- Soybean and sunflower oils: These oils are rich in unsaturated fats and have been shown to support lower LDL cholesterol levels when used in place of saturated-fat-rich oils.6
“In practice, I recommend using extra-virgin olive oil or avocado oil,” said Katz. “Treat coconut oil more like butter: fine occasionally for flavor or texture, but not the oil I would lean on daily for heart health.”
