Does coconut oil help or hurt your heart? The central trade-off
The controversy around coconut oil comes from a tug-of-war between two effects: it raises both 'bad' LDL cholesterol and 'good' HDL cholesterol. The key question is which effect wins for heart health. The evidence consistently shows that the rise in LDL is the bigger concern, because LDL is a direct cause of artery-clogging plaque. A 2020 meta-analysis of 16 trials found that coconut oil significantly increased LDL by 10.47 mg/dL compared with nontropical vegetable oils [5]. A 2023 review confirmed that replacing coconut oil with unsaturated oils like canola or sunflower lowers total and LDL cholesterol [2]. So while coconut oil may look better than butter (which raises LDL even more [6]), it is clearly worse than the oils most experts recommend for heart health.
Where the evidence agrees: coconut oil raises LDL and has no proven heart benefits
Multiple large analyses converge on two points. First, coconut oil consistently raises LDL cholesterol compared with plant oils rich in unsaturated fats. A 2020 meta-analysis of 12 studies found that coconut oil raised LDL by 0.26 mg/dL versus plant oils [4], and the larger 2020 meta-analysis of 16 trials found a much larger increase of 10.47 mg/dL [5] — the difference likely reflects different comparison oils and study designs, but the direction is unanimous. Second, no study has ever shown that coconut oil reduces heart attacks, strokes, or death from cardiovascular disease. A 2023 review noted that no randomized trials or long-term cohort studies have even investigated this link [2]. In a 2022 survey, 82.5% of coconut oil consumers considered it healthy, yet 81.2% reported no health improvements — and 73.5% refused to change their mind even after being shown scientific evidence [3]. The belief in its benefits is not backed by hard outcomes.
Where results differ: effects on triglycerides, HDL, and the type of coconut oil
Studies disagree on some secondary effects. A 2025 meta-analysis of 14 trials found that virgin coconut oil significantly lowered triglycerides by 12.12 mg/dL and raised HDL by 7.91 mg/dL [1], while a 2020 meta-analysis found no significant effect on triglycerides [4]. This may be because the 2025 analysis focused specifically on virgin coconut oil (VCO), which is less processed and contains more antioxidants. A 2018 trial directly comparing 50g daily of coconut oil, butter, or olive oil found that coconut oil raised HDL more than either butter or olive oil, but did not raise LDL more than olive oil [6]. However, a 2023 controlled feeding study found that VCO in a balanced diet increased total cholesterol and LDL compared to baseline, with no change in HDL [7]. The takeaway: virgin coconut oil may have slightly different effects than refined coconut oil, but the consistent finding across all studies is that it raises LDL — and that is the primary driver of heart disease risk.
About These Sources
This answer is built on 7 peer-reviewed studies — published from 2018 to 2025, 1 from 2024 or later, 1 in Q1 journals — selected as the most relevant from 9 studies that passed quality screening, drawn from 57 papers retrieved from a database of over 500 million.
Sources used in this answer
The effect of virgin coconut oil (VCO) on cardiovascular disease risk factors: a systematic review and meta-analysis.
A 2025 meta-analysis of 14 RCTs (1,049 participants) found that virgin coconut oil significantly reduced triglycerides by 12.12 mg/dL and raised HDL by 7.91 mg/dL, but had no significant effect on LDL, total cholesterol, blood pressure, or inflammation.
Coconut Oil and Cardiovascular Disease Risk
A 2023 narrative review concluded that no RCTs or cohort studies have examined coconut oil's link to actual cardiovascular disease, and that replacing coconut oil with unsaturated oils lowers total and LDL cholesterol.
Misinformation in nutrition through the case of coconut oil: An online before-and-after study
A 2022 survey of 3,160 people in Brazil found that 82.5% of coconut oil consumers considered it healthy, but 81.2% reported no health improvements, and 73.5% did not change their opinion after being shown contrary scientific evidence.
Impact of coconut oil consumption on cardiovascular health: a systematic review and meta-analysis.
A 2020 meta-analysis of 12 studies found that coconut oil raised HDL by 0.57 mg/dL versus plant oils and raised LDL by 0.26 mg/dL, but lowered LDL by 0.37 mg/dL compared with animal oils.
The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials.
A 2020 meta-analysis of 16 trials found that coconut oil significantly increased LDL cholesterol by 10.47 mg/dL compared with nontropical vegetable oils, concluding that this should inform dietary choices.
Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women.
A 2018 randomized trial in 94 healthy adults found that 50g/day of coconut oil for 4 weeks raised HDL more than butter or olive oil, but did not raise LDL more than olive oil; butter raised LDL significantly more than both.
Assessment of virgin coconut oil in a balanced diet on indicators of cardiovascular health in non-obese volunteers: A human metabolic study
A 2023 controlled feeding study in 22 non-obese men found that 35g/day of virgin coconut oil for 8 weeks increased total cholesterol and LDL compared to baseline, with no change in HDL or triglycerides.