Coconut oil is often promoted for its health benefits, but its effects heart disease are still debated. Coconut oil is high in saturated fat, which has long been linked to an increased risk of heart disease. This article explores what research reveals about coconut oil and cardiovascular disease.

Coconut Oil and Saturated Fat

Coconut oil is made up of about 90 percent saturated fat, a type of fat that has been linked to a higher risk of heart disease. Scientists believe saturated fats raise levels of low-density lipoprotein (LDL), often called “bad” cholesterol. High LDL levels contribute to plaque buildup in the arteries, increasing the risk of heart attacks and strokes.

For people with high cholesterol levels, the American Heart Association recommends limiting saturated fat to just 6 percent of your total daily calories. For example, if you consume 2,000 calories per day, you should have no more than 13 grams of saturated fat. One tablespoon of coconut oil contains about 12 grams of saturated fat.

Coconut Oil and Medium-Chain Triglycerides

Not all saturated fats are created equal. More than half of the saturated fats in coconut oil are medium-chain triglycerides (MCTs), which the body processes differently than long-chain fatty acids found in animal fats like butter or red meat.

Some studies on mice suggest that MCTs may have a neutral or even positive effect on cholesterol levels, potentially supporting heart health. Other, more comprehensive studies have shown that MCT oil, compared with other fats or oils, doesn’t influence LDL, high-density lipoprotein (HDL, or “good” cholesterol), or total cholesterol. However, MCT oil may cause a slight increase in triglycerides, which can raise the risk of heart disease.

MCT oil’s impact on heart health isn’t clear. More research is needed to determine the best source, dose, and processing methods for the oil.

Is Coconut Oil Safe in Moderation?

Until more is known about the long-term effects and risks of coconut oil on heart health, it’s best to treat it as a saturated fat to consume in moderation, following the American Heart Association recommendation of limiting saturated fat to 6 percent of total calories. If you want more guidance on which foods contain saturated fats and how to manage your intake, talk to your doctor or dietitian.

It’s important to note that coconut oil is also high in calories. High body weight is associated with a higher risk of heart disease and high blood pressure, so it’s best to limit oil consumption. One tablespoon of coconut oil contains about 110 to 120 calories.

If you choose to include coconut oil in your diet, use it sparingly and as part of a balanced diet rich in heart-healthy foods. It’s also important to monitor your cholesterol levels and regularly check in with your health care provider.

Are Some Coconut Products Better Than Others?

Coconut oil comes in various forms, including refined and unrefined (virgin) varieties. Virgin coconut oil is less processed, meaning it retains more of the oil’s natural antioxidants and nutrients, which may make it a slightly better choice for heart disease and overall health. However, it contains the same amount of saturated fat and calories as refined coconut oil.

You might also be curious about other coconut products, such as coconut milk and cream, coconut milk beverages, and coconut water.

Coconut Milk

Canned coconut milk has a creamy texture similar to full-fat cow’s milk and contains about 24 grams of fat per half-cup serving. It’s commonly used in Southeast Asian dishes like curries and stews and can also be used in sweet dishes.

Coconut Cream

Coconut cream has a thicker consistency than coconut milk and is made by blending more coconut meat with less water. With about 12 grams of fat in a quarter cup, coconut cream should be eaten in moderation, and it’s often used in desserts.

Coconut Milk Beverage

This cow’s milk substitute is made by blending coconut flesh with water. Coconut milk beverage has a consistency similar to that of cow’s milk, making it a popular choice for people who follow a plant-based diet or are lactose intolerant. One cup of coconut milk beverage contains about 75 calories and 5 grams of fat. Many other plant-based milks, like almond and soy, are fortified with calcium and vitamin D, nutrients that are typically lower in unfortified coconut milk beverages.

Coconut Water

Coconut water, the liquid part of a coconut, contains about 45 calories and less than 1 gram of fat in a cup, with less sugar and calories than soda. Be sure to choose 100 percent coconut water that doesn’t contain added sugar or additives.

Heart-Healthy Nutrition Tips

Lifestyle changes play a crucial role in protecting your heart health. Moderating your intake of certain foods, like coconut oil, while incorporating healthy options can help manage your heart condition.

The American Heart Association provides evidence-based recommendations for maintaining cardiovascular health and preventing conditions like high cholesterol and high blood pressure. These strategies include:

• Eating the right amount of calories to maintain a healthy body weight
• Including plenty of vegetables, whole grains, and fruits in your diet
• Choosing a variety of protein-rich foods, such as lean animal proteins and plant-based options like beans and lentils
• Going for minimally processed foods instead of ultra-processed foods
• Using plant-based oils instead of processed fats such as hydrogenated fats (which contain trans fats) and limiting tropical oils like coconut, palm kernel, and palm oils, which are high in saturated fats
• Opting for reduced-fat and unsweetened dairy
• Limiting alcohol intake

In addition to following a healthy diet, it’s important to stay physically active, reduce stress, and follow your doctor’s medical advice. Being proactive and managing your condition with your treatment plan and a healthy lifestyle are keys to living well with heart disease.

Talk With Others Who Understand

On MyHeartDiseaseTeam, the social network for people with heart disease and their loved ones, more than 61,000 members come together to ask questions, give advice, and share their stories with others who understand.

Have you wondered about using coconut milk if you have heart disease? Did you find other options for coconut oil that you enjoy? Share your experience in the comments below, or start a conversation by posting on your Activities page.