Is there a connection between coconut oil and cholesterol? What the latest research says

Many Americans consider coconut oil a healthy food, but research suggests a negative connection between coconut oil and cholesterol. Read on to learn more about the impact of coconut oil on heart health.

What's the connection between coconut oil and cholesterol?

Coconut oil is a versatile oil for cooking and baking. It contains 14 grams of total fat per tablespoon, with about 12 of those fat grams coming from saturated fat. That's a pretty significant amount of saturated fat. So much so that the American Heart Association advises against replacing seed oils with coconut oil due to its adverse effect on cholesterol levels. Research shows that consuming too much saturated fat in our diet can increase our cholesterol by raising low-density lipoprotein (LDL) concentrations. It is estimated that 33% of American adults have elevated LDL concentrations. Studies also show that elevated LDL concentrations in the blood increase the risk of cardiovascular disease, and nearly half of all U.S. adults have some type of cardiovascular disease.

On the other hand, coconut oil increases high-density lipoprotein (HDL) or “good” cholesterol concentrations. However, HDL's effects on heart health are controversial. Consuming coconut oil to raise HDL is not encouraged because of coconut oil's significant negative impact on heart health. Increasing HDL cholesterol to reduce the risk of heart disease is not a recommended or effective prevention strategy.

Results from a research study on coconut oil and heart health

An extensive 2020 systematic review and meta-analysis published in the journal Circulation evaluated controlled clinical trials that examined the effect of coconut oil or coconut fat, compared with any vegetable oil low in saturated fat, and had a minimum intervention period of two weeks.

The study found that coconut oil consumption significantly increased LDL-cholesterol and HDL-cholesterol levels, with no impact on triglycerides, compared to other non-tropical vegetable oils.

The researchers found that coconut oil consumption did not significantly affect glucose markers, inflammation, and excess body fat compared to non-tropical vegetable oils.

Why might coconut oil raise cholesterol levels?

Researchers believe that the cholesterol-increasing effect of coconut oil is due to its high saturated fat content. Saturated fats are primarily found in foods rich in animal fats, as well as tropical fats such as palm kernel oil, palm oil, and coconut oil. The American Heart Association suggests consuming only 5 to 6% of your daily calories from saturated fat as part of a heart-healthy diet. If you want to continue incorporating coconut oil into your diet, watch your portions. For example, if you eat 1800 calories per day, then consuming one tablespoon of coconut oil per day translates to 12g of saturated fat, which is 6% of your total calories.

Should you eat coconut oil if you are concerned about heart health and weight loss?

You might consider these factors. First, if you are working hard to lose weight, coconut oil is high in calories, and too much of it may be counterproductive to your goals. Second, since heart disease is so prevalent, it is essential to follow dietary patterns that reduce your risk. With the above research on coconut oil and its impact on LDL cholesterol, we now have more data showing that coconut oil is not as heart-healthy as previously thought.

Here's the bottom line: If you can't imagine giving up coconut oil, try some intentional ways to incorporate small amounts into specific dishes or find alternative ways to include coconut in your diet. For example:

• Craving a dairy-free curry dish? Here's a recipe that cuts back on saturated fat by using light coconut milk instead of full-fat coconut milk.
• Love the taste of coconut? Consider sprinkling a small amount of coconut flakes on top of your oatmeal or yogurt in the morning. One tablespoon of coconut flakes contains 3.3g total fat, 3g saturated fat, and 0g sugar.
• Curious about that vegan milk alternative at your local coffee shop? One cup of Silk unsweetened coconut milk contains 4g fat, 3g saturated fat, and 0g sugar. Another great way to enjoy the flavor of coconut!

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Updated by Amy Brownstein, MS, RDN on June 27, 2025

Foods & Recipes->Oils Nutrients->Oils