Is coconut oil a healthy alternative to vegetable oils such as canola oil?
No. Coconut oil has been marketed as a heart-healthy oil and has grown in popularity in recent years. However, two large analyses published in 2020 provided evidence that coconut oil raises LDL (“bad”) cholesterol, which in turn increases the risk of heart disease.
In the first, published in Circulation, coconut oil raised LDL cholesterol significantly when compared to nontropical vegetable oils such as olive, soybean, safflower, or canola. Even compared to palm oil, another tropical oil high in saturated fat, coconut oil raised LDL markedly.
The second paper, in Nutrition Reviews, found that coconut oil was better than animal fats (butter, lard) but worse than nontropical vegetable oils in terms of its LDL-raising effects.
In both studies, coconut oil raised HDL (“good”) cholesterol slightly in comparison to animal fats and other plant oils (including palm oil), as previous research has consistently found. But it’s not clear whether raising HDL through diet (or drugs) has an effect on cardiovascular disease risk.
An American Heart Association advisory in 2017 recommends avoiding coconut oil because it increases LDL. That advisory, along with the more recent analyses, provide good reason to be cautious about consuming coconut oil regularly, especially if you have risk factors for cardiovascular disease. It’s fine to use sparingly if you like it, especially as a replacement for butter or lard—with unrefined coconut oil (sometimes labeled “virgin,” “extra virgin,” or “cold pressed”) being a possibly healthier choice than refined versions.
