Does Coconut Oil Have HDL or LDL? Understanding Its Effect on Cholesterol

December 12, 2025 •

3 min read

With more than 80% of its composition being saturated fat, coconut oil has long been at the center of debate regarding its impact on heart health. The question, 'Does coconut oil have HDL or LDL?' reveals a much more nuanced scientific picture of its effect on cholesterol.

Quick Summary

Coconut oil affects both high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol because of its high saturated fat content, mainly lauric acid. The increase in harmful LDL typically outweighs any positive effect on HDL, leading most health experts to advise against its frequent use.

Key Points

Raises Both Cholesterol Types: Coconut oil increases both LDL ('bad') and HDL ('good') cholesterol due to its high saturated fat content.
LDL Increase is Key: The rise in harmful LDL cholesterol often outweighs the minor benefit of increased HDL.
Lauric Acid's Role: The primary saturated fat in coconut oil, lauric acid, is responsible for this dual effect on cholesterol.
Prefer Unsaturated Fats: Health experts and organizations, including the AHA, recommend limiting coconut oil and prioritizing unsaturated vegetable oils for better heart health.
Use in Moderation: While a little coconut oil for flavor is acceptable, it should not be your go-to cooking oil, especially for those at risk for heart disease.
Not a 'Superfood': Many health claims are based on misinterpreted studies involving pure MCT oil, not standard coconut oil.

Decoding Cholesterol: HDL vs. LDL

To understand coconut oil's impact, it's essential to differentiate between the two main types of cholesterol. Cholesterol is a waxy, fat-like substance the body needs to build healthy cells. However, high levels of certain types can increase the risk of heart disease.

High-Density Lipoprotein (HDL)

Often called 'good' cholesterol, HDL works to transport excess cholesterol from other parts of the body back to the liver, where it is removed. Higher levels of HDL are associated with a reduced risk of cardiovascular disease.

Low-Density Lipoprotein (LDL)

Known as 'bad' cholesterol, LDL can build up in the walls of the arteries, making them hard and narrow in a condition called atherosclerosis. This process can lead to heart disease and stroke, which is why keeping LDL levels low is crucial for heart health.

The Effect of Coconut Oil on Your Lipid Profile

Coconut oil is distinct because of its fatty acid profile. While it contains no dietary cholesterol, its high saturated fat content triggers a specific response in the body. Most saturated fats are made of long-chain triglycerides, but coconut oil is rich in medium-chain triglycerides (MCTs), especially lauric acid.

Lauric Acid and Cholesterol

Lauric acid (C12:0) makes up a large portion of the saturated fat in coconut oil and has a unique effect on blood lipids. Studies show that while lauric acid can increase beneficial HDL cholesterol, it also raises harmful LDL cholesterol. The overall effect is a less favorable cholesterol profile, especially when compared to unsaturated oils. Many studies comparing coconut oil to other vegetable oils confirm that coconut oil significantly increases total and LDL cholesterol.

Conflicting Evidence and Misinterpretation

Some confusion arises from studies that have used pure MCT oil, not commercial coconut oil. MCT oil contains shorter fatty acids that are metabolized differently than the lauric acid dominant in coconut oil. Benefits observed with pure MCT oil do not apply to regular coconut oil, which has a much lower MCT content. Additionally, population studies of regions with high coconut consumption often involve diets and lifestyles vastly different from typical Western diets, and benefits observed cannot be solely attributed to coconut oil.

Comparison: Coconut Oil vs. Other Fats

Understanding how coconut oil stacks up against other fats is key to making informed dietary choices. Here’s a comparison of coconut oil, extra virgin olive oil, and butter, based on their saturated fat content and typical effect on cholesterol levels.


Feature	Coconut Oil	Extra Virgin Olive Oil	Butter
Saturated Fat	High (~80-90%)	Low (~14%)	High (~64%)
Effect on LDL	Increases significantly	Lowers	Increases
Effect on HDL	Increases modestly	Increases modestly	Increases modestly
AHA Recommendation	Limit	Preferred	Limit
Type of Fat	Primarily medium-chain saturated fat	Primarily monounsaturated fat	Primarily long-chain saturated fat

Health Authority Verdict and Recommendations

Major health organizations, including the American Heart Association (AHA), advise limiting saturated fat intake to reduce the risk of heart disease. The AHA specifically recommends replacing saturated fats, including coconut oil, with healthier unsaturated fats like olive or canola oil. The consensus among health professionals is that the negative impact of coconut oil's LDL-raising properties outweighs the modest increase in HDL. For heart health, other unsaturated fats are consistently a better choice. For those who enjoy the flavor, using coconut oil sparingly as an occasional ingredient is not likely to be harmful, but it should not be a primary cooking oil.

Conclusion

In summary, coconut oil does affect both HDL and LDL cholesterol due to its high saturated fat content, particularly lauric acid. While it can cause a modest increase in beneficial HDL, the more significant increase in harmful LDL is the primary concern for heart health. This effect places coconut oil at a disadvantage when compared to healthier unsaturated vegetable oils like olive or canola. For optimal cardiovascular health, experts recommend limiting intake of saturated fats and favoring unsaturated fat sources. Use coconut oil in moderation and as an accent to your diet, rather than as your main cooking fat. For more information on dietary fats and cholesterol, visit the Harvard T.H. Chan School of Public Health's nutrition source.

Harvard T.H. Chan School of Public Health's nutrition source

Frequently Asked Questions

No, most health experts, including the American Heart Association, do not consider coconut oil healthy for the heart because its high saturated fat content significantly raises harmful LDL cholesterol.

The lauric acid, a primary saturated fatty acid in coconut oil, is metabolized in a way that can increase both cholesterol types, though the rise in LDL is generally more pronounced and detrimental.

While virgin coconut oil retains more nutrients, it has a similar high saturated fat profile to refined oil and affects cholesterol levels in a comparable way. The form of coconut oil does not change its fundamental impact on blood lipids.

Given its high saturated fat content, consuming a spoonful of coconut oil daily is not recommended by health authorities. It could contribute to elevated LDL cholesterol and is high in calories.

Commercial coconut oil contains different fatty acids than pure MCT oil. Many studies touting health benefits use a specially formulated 100% MCT oil, not standard coconut oil. The results from MCT oil studies do not apply to regular coconut oil.

Unsaturated vegetable oils, such as olive, canola, sunflower, and avocado oil, are considered healthier options because they can help lower LDL cholesterol.

Health experts suggest using coconut oil sparingly and in moderation for flavor, rather than using it as a primary cooking fat, as part of an overall heart-healthy diet.