Does coconut oil raise your LDL (bad) cholesterol? Yes, and that matters.
The clearest evidence from clinical trials is that coconut oil raises low-density lipoprotein (LDL) cholesterol, the type strongly linked to heart disease. A 2020 meta-analysis of 16 trials found that coconut oil consumption increased LDL by an average of 10.47 mg/dL compared to non-tropical vegetable oils [3]. To put that in perspective, a 10-point rise in LDL is enough to meaningfully increase your cardiovascular risk over time. A separate 2023 trial in healthy men found that eating about 35 grams of virgin coconut oil daily for eight weeks raised LDL from 113 to 126 mg/dL—a 12% increase [5].
This effect is not trivial. Even though coconut oil is often touted as "natural" or "traditional," its high saturated fat content (about 90%) drives up LDL. The only good news is that coconut oil appears to raise LDL less than butter does. A 2018 randomized trial directly compared 50 grams per day of coconut oil, butter, or olive oil for four weeks: butter raised LDL significantly more than coconut oil, but coconut oil and olive oil had similar effects on LDL [4]. So coconut oil is not the worst saturated fat, but it is still worse than unsaturated oils like olive, canola, or safflower oil [1].
What about the HDL (good) cholesterol boost? It doesn't cancel out the risk.
Coconut oil does raise high-density lipoprotein (HDL) cholesterol, often called "good" cholesterol. The 2018 trial found that coconut oil increased HDL significantly more than either butter or olive oil [4]. A 2025 meta-analysis of 14 trials reported that virgin coconut oil raised HDL by an average of 7.91 mg/dL [2]. On the surface, that sounds beneficial.
However, the evidence is clear that the LDL-raising effect outweighs any potential benefit from higher HDL. Modern cardiology has moved away from targeting HDL as a primary goal—drugs that raise HDL have not been shown to reduce heart attacks. What matters more is the ratio of total cholesterol to HDL, and coconut oil does not improve that ratio compared to unsaturated oils [4]. In other words, the HDL boost is not a free pass to ignore the LDL increase.
Does coconut oil help with weight, blood sugar, or inflammation? The evidence is weak.
Proponents often claim coconut oil boosts metabolism, reduces belly fat, or lowers inflammation. The clinical trials do not support these claims. The 2025 meta-analysis found no significant effect of virgin coconut oil on body weight, waist circumference, body fat percentage, fasting blood sugar, blood pressure, or C-reactive protein (a marker of inflammation) [2]. The 2018 trial also found no differences in weight, central adiposity, or blood glucose between coconut oil, butter, and olive oil groups [4].
The only modest positive signal was a reduction in triglycerides (a type of blood fat) in some short-term studies, particularly in people with metabolic disorders [2]. But this effect was inconsistent and not seen in longer trials. Overall, the evidence does not support using coconut oil for weight loss, diabetes control, or anti-inflammatory benefits.
Sources used in this answer
Coconut Oil and Cardiovascular Disease Risk
Coconut oil raises LDL and total cholesterol less than butter but more than unsaturated vegetable oils like canola or safflower; no long-term trials have tested its link to actual heart disease events.
The effect of virgin coconut oil (VCO) on cardiovascular disease risk factors: a systematic review and meta-analysis.
A 2025 meta-analysis of 14 trials found virgin coconut oil significantly lowered triglycerides by 12.12 mg/dL and raised HDL by 7.91 mg/dL, but had no effect on LDL, body weight, blood pressure, or inflammation.
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 concluded coconut oil significantly raises LDL cholesterol by 10.47 mg/dL compared to non-tropical vegetable oils.
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 adults found that 50g/day of coconut oil raised LDL less than butter but similarly to olive oil, and raised HDL more than both; no differences in weight or blood pressure were observed.
Assessment of virgin coconut oil in a balanced diet on indicators of cardiovascular health in non-obese volunteers: A human metabolic study
A 2023 crossover trial in 22 healthy men found that 35g/day of virgin coconut oil for 8 weeks increased total cholesterol from 172 to 186 mg/dL and LDL from 113 to 126 mg/dL, with no change in HDL or inflammatory markers.