Coconut Oil or Olive Oil: Which Is the Right Choice for Your Heart?

The oil you use for cooking has a significant impact on your overall health especially your heart. While both coconut and olive oils are considered healthy oils, are they truly equal in supporting heart health? The answer, as per scientific studies, is a no.

Good Fats in Olive Oil

In order to determine which of these oils is better for your heart, you first need to know what kind of fat is actually found in each of them.

While coconut oil contains over 80% saturated fat, even butter, which is known for being bad for you, contains only 54% saturated fat. Saturated fats are the bad fats that increase your levels of LDL, or bad cholesterol, which can cause serious heart problems.

Olive oil, on the other hand, is known for containing good fats like monosaturated fats that can actually reduce your levels of LDL cholesterol or bad cholesterol. Olive oil also contains some polyunsaturated fats, like omega-3 and omega-6 fatty acids, which can support brain and heart health.

Extra virgin olive oil contains antioxidants and anti-inflammatory compounds called polyphenols, which can provide additional protection against heart disease.

Science Endorses Olive Oil

A widely referenced clinical trial published in BMJ Open compared the effects of consuming coconut oil, olive oil, and butter on blood cholesterol levels in healthy adults over four weeks. It said that olive oil was the only one that did not raise LDL or bad cholesterol, while coconut oil significantly increased it.

A 2024 study revisited the same trial data and further confirmed that olive oil raised levels of oleic acid in the blood - a fatty acid strongly associated with heart protection - far more effectively than either coconut oil or butter. The researchers concluded that the blood fat profiles after olive oil consumption were notably more favorable for heart health.

Another study, published in the journal Circulation, found that coconut oil increased levels of LDL or bad cholesterol more than other non-tropical plant oils, such as olive oil, and that it did not provide benefits in the area of waist circumference and body fat, which are so touted by coconut oil enthusiasts.

The Coconut Oil Hype: Fact vs Fiction

In the past ten years or so, coconut oil has been given a lot of hype and has been touted as a superfood that can help boost our metabolism, burn fat, and even protect our hearts from diseases.

While it is true that coconut oil has been found to help boost levels of HDL, or good, cholesterol, the fact is that simply having a higher level of HDL is no guarantee that we are protected from heart diseases.

What we need is a better balance between HDL and LDL or good cholesterol and bad cholesterol. And coconut oil is just the wrong choice because it increases levels of the LDL or bad cholesterol. Experts, including those from the American Heart Association, warn us against using coconut oil as our main source of oil for cooking just because it increases our levels of LDL.

While it is true that some indigenous cultures in Asia and the Pacific have traditionally been consuming coconut in different forms without having a high incidence of heart disease, the diet in those countries consists of minimally processed forms of coconut, such as coconut flesh, which is rich in fiber, and the lifestyle in those countries is quite different from the modern urban lifestyle.

Olive Oil Protects Your Heart

Olive oil, in particular, is the primary source of fat in the Mediterranean diet, which is one of the most studied and heart-friendly diets in the world. There are several reasons for the preference of olive oil for heart health.

-It naturally decreases the level of LDL or bad cholesterol in the blood.
-Its polyphenols reduce the inflammation in the blood vessels.
-It has not been found to increase the risk of heart disease like saturated fats.
-It has been found to reduce the risk of heart attacks and strokes in large populations.
-It has a higher smoke point than many people think, too, so it is great for everyday cooking, sautéing, and even frying.

Can You Use Coconut Oil?

Yes, you can, in moderation and with awareness. The oil has a distinct taste, and if you like it, it is great in a number of dishes, baked goods, and even in some curries. But it is no substitute for olive oil in everyday cooking.

Saturated fat, or coconut oil, should comprise no more than 10% of the total number of calories that we consume every day, according to health experts. A single tablespoon of coconut oil contains more than 50% of the total amount that we should consume on a daily basis.

The winner oil for heart health, hands down, is olive oil. It has decades of strong scientific evidence, approval from all major health organizations, and has been shown to prevent heart disease. Coconut oil, though not toxic, is not the miracle worker for heart health it has been promoted to be.

For cooking, dressing salads, and making dips, extra virgin olive oil is the way to go. Not only will you be doing your taste buds a favor, you'll be doing your heart a favor too.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.