How to Lower Cholesterol With Coconut Water

Coconuts may be classified as a nut, seed and a fruit -- but don't confuse coconut water with coconut milk. Coconut water is the thin liquid in the center of a young green coconut; coconut milk is made by mashing the meat of the coconut with water to make a thick pulp, which is then cooked. Unlike coconut milk, coconut water is naturally low in sugar, sodium and fat and high in potassium, magnesium and calcium. A study published in Fall 2006 in the "Journal of Medicinal Food" indicates that coconut water lowers total cholesterol and "bad" LDL cholesterol, while raising "good" HDL cholesterol.

Coconut water is harvested from green coconuts less than 8 months old. (Image: shirophoto/iStock/Getty Images)

Step 1

Start your day with a coconut water and fruit smoothie. Use tropical fruits such as banana, pineapple or mango to complement coconut's mild nutty flavor. Add protein with almond butter, flax seeds or yogurt.

Step 2

Drink coconut water after exercising. Bruce Fife, author of "Coconut Water for Health and Healing" states that coconut water is "Nature's Gatorade" and is superior to commercial sports drinks because of its high electrolyte content.

Step 3

Cook with coconut water. Make rice with coconut water instead of plain water, which will add flavor as well as all the health benefits. You could use coconut water as a base for soups -- especially a soup with an Asian flair. Replace milk or water in your baked goods with coconut water -- treats from banana nut muffins to pineapple upside-down cake would benefit from coconut water's nutty taste.


Coconut water can be expensive -- you may save money buying in bulk.


Do not use coconut water if you are allergic to coconuts. Coconut water may help lower cholesterol levels, but is not a substitute for a balanced diet, regular exercise or cholesterol-lowering medication.

Load Comments

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.