As general rule, foods high in saturated fat tend to raise low-density lipoprotein, or LDL, cholesterol. People often think of saturated fats as coming from meat, poultry and dairy, but some plant foods also contain a large proportion saturated fat, including coconut oil. Coconut oil does not lower LDL cholesterol; in fact, it raises it. But the big picture is complicated, because coconut oil also raises HDL, and overall, in many people coconut oil slightly improves their lipid profile.
Cholesterol Facts
LDL cholesterol, known as the “bad” cholesterol, can increase your risk of heart disease. Excess LDL cholesterol in the bloodstream forms plaque on the artery walls, narrowing the arteries and slowing blood flow to the heart. On the other hand, HDL cholesterol, the "good cholesterol," helps remove cholesterol from the bloodstream and prevents heart disease. Doctors therefore look at "the big picture" -- the ratios between good cholesterol and bad cholesterol -- when assessing your risk for heart disease.
Coconut Oil's Complex Role
Coconut oil contains about 90 percent saturated fat. Much of this is composed of lauric acid, which is known to raise both LDL and HDL cholesterol. According to a meta-analysis of 60 research studies that examined the relationship between various dietary fats and cholesterol numbers -- published in 2003 in the American Journal of Clinical Nutrition -- coconut oil raises both LDL and HDL, but it raises HDL slightly more. This means that overall, if you included coconut oil in your diet, your LDL might be expected to go up, but so would your HDL, and overall, your "ratio" would be more favorable -- and therefore your overall risk for heart disease might be slightly decreased.
Coconut Oil in the News
Many people became interested in coconut oil after reading about Dr. Mary Newport, a neonatologist in Florida who claims that her husband's Alzheimer's disease showed remarkable improvement after she started giving him a very low-carb diet high in coconut oil. According to Snopes.com, there is other anecdotal evidence from people claiming that coconut oil helped their loved ones' dementia, but at the time of publication, there is no peer-reviewed medical research showing a link between this diet and improvements in Alzheimer's patients.
Other Healthy Oils
If you are not particularly interested in the unproven benefits of coconut oil, you have many other healthy oils from which to choose. Olive, canola and peanut oils contain high amounts of monounsaturated fats. Unsaturated fats tend to lower LDL cholesterol levels and raise healthy HDL cholesterol. These oils make healthy replacements for butter, lard, and solid shortening when cooking or preparing foods.
References
- National Heart Lung and Blood Institute; High Blood Cholesterol; September 2008
- American Journal of Clinical Nutrition: Effects of Dietary Fatty Acids and Carbohydrates on the Ratio of Serum Total to HDL Cholesterol and on Serum Lipids and Apolipoproteins: A Meta-Analysis of 60 Controlled Trials
- American Heart Association: Know Your Fats
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- Snopes.com: Coconut Oil
