This Popular ‘Healthy’ Cooking Oil Could Be Sabotaging Your Heart Health

If you cook a lot, there’s a good chance that there are certain staples you use in the kitchen automatically, almost like a reflex. Maybe salt, pepper and garlic are a trio you include in every savory meal you make; you don’t even keep them in the pantry with your other spices because you reach for them so often. 

Similar to your favorite spices, you likely have a go-to oil that you reach for without even thinking about it. Perhaps vegetable oil or olive oil has become the beloved staple you use in everything. Or maybe you switch up what cooking oil you use, depending on what you’re making. After all, each cooking oil has its own unique properties that can influence a food’s taste, texture and nutrition. Additionally, some cooking oils can withstand high heat better than others. 

One reason why it’s worth considering the cooking oil you use is that it impacts your health, for better or for worse. In fact, there’s one cooking oil that many people think is healthy, but it’s actually bad for your heart.

Coconut oil certainly sounds healthy; there’s literally a fruit in its name, and fruit is definitely healthy. But according to experts we talked to, having coconut oil as your go-to cooking oil can increase the risk of cardiovascular disease. 

“Coconut oil is very high and saturated fat, approximately 80 to 90%. Even though coconut oil has been called a super food, consuming foods with increased saturated fats can lead to elevated LDL cholesterol, which is a strong risk factor for heart disease. Unlike olive oil, coconut oil has not been shown in long-term studies to protect the heart,” says Dr. Rohit Vuppuluri, DO, an internal and vascular cardiologist at Chicago Heart & Vascular Specialists.

Registered dietitian Sarah Lynn Quick RDN, CDN, says that coconut oil is often marketed as a “healthy” fat, but its actual impact on heart health is more complex. She explains that while coconut oil does contain some short- and medium-chain triglycerides (MCTs), which are linked to supporting brain health and giving the body energy, the primary fat in coconut oil is saturated fat. 

“Diets high in saturated fat are known to raise LDL cholesterol, which is a major risk factor for heart disease,” Quick says. Registered dietitian Angela Houlie, RDN, also says that coconut oil contains saturated fat, which is linked to raising LDL cholesterol.

Both dietitians say that some research shows that consuming coconut oil also slightly raises HDL cholesterol, which is the good type of cholesterol. “That said, we don’t have strong evidence to show coconut oil improves overall heart health outcomes,” Houlie says.

Dr. Srihari Naidu, MD, FACC, a cardiologist and professor of medicine at New York Medical College, agrees that the potential HDL cholesterol benefits from coconut oil don’t outweigh how it affects LDL cholesterol.

Dr. Naidu points out that coconut oil has even more saturated fat than butter. “Older studies, however, have shown that it might be better than butter on its effects on cholesterol, but not as good as canola, safflower or sunflower oils, which are rich in unsaturated fat,” he says, adding that virgin coconut oil has less saturated fats, making it the best choice between the three (butter, coconut oil and exta-virgin coconut oil).

“If it’s a choice between butter, coconut oil and extra-virgin coconut oil, extra-virgin coconut oil is the winner. But overall, as a cardiologist, I would still recommend canola, sunflower or safflower oils,” Dr. Naidu says.

Taking the scientific research on coconut oil and heart health into account, Houlie says that her advice is to use coconut oil in moderation, and only when it will enhance the flavor of the dish. If it’s your go-to cooking oil and you use it in everything, you’ll likely end up consuming more saturated fat than is considered healthy.

Dr. Vuppuluri explains that overconsuming coconut oil can lead to high LDL cholesterol, which in turn can lead to a buildup of plaque in the arteries. This, he explains, blocks blood flow, which can lead to a heart attack or stroke.

“Over time, [a diet high in saturated fat] is also linked to increased inflammation and impaired blood vessel function, both of which put additional strain on the cardiovascular system,” Lynn says, adding that this can increase the risk of cardiovascular disease. 

What To Use Instead

Instead of using coconut oil as your go-to cooking oil, the experts offer up some healthier options. Houlie recommends using extra-virgin olive oil or avocado oil for everyday cooking.

Both oils have consistently shown in scientific research to lower LDL cholesterol and protect long-term health. “I generally use canola oil in my cooking, as it has the best overall effect on cholesterol profile,” Dr. Naidu says, of his go-to cooking oil.

While the type of cooking you use is important to consider, Houlie says that it’s also important to consider your diet as a whole. “My biggest takeaway for anyone looking to improve their heart health is to focus on the overall dietary pattern rather than fixating on a single food or nutrient,” she says.

Houlie recommends eating primarily whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins (especially poultry and fatty fish) and unsaturated fats from olive oil, avocados, nuts and seeds.  

“Small, consistent changes add up to big results for your heart and your overall well-being,” Houlie says. The habits you have now will impact your heart health in the future, so cook with future you in mind!