Coconut Oil Debunked
Mayo Clinic Cardiologist Debunks Coconut Oil Health Claims, Warns of Heart Risk
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Coconut oil has been sold as a superfood for years, with promises of weight loss, better blood sugar, and a healthier heart. But according to Mayo Clinic, those claims are not true — and the oil may actually be dangerous for your heart.
Dr. Stephen Kopecky, a preventive cardiologist at the Mayo Clinic, says coconut oil raises LDL cholesterol — the "bad" kind — which directly increases the risk of heart attack and stroke. He recommends switching to extra virgin olive oil, avocado oil, or nut oil instead.
Coconut Oil Is Nearly All Saturated Fat
Coconut oil is made up of 82% to 92% saturated fat. That is more than butter, which sits at 63%, and far more than lard at 39%. Olive oil, by comparison, contains just 14% saturated fat. The American Heart Association recommends keeping saturated fat below 6% of your daily calories — about 13 grams for most adults. That is exactly the amount found in a single tablespoon of coconut oil.
A 2020 study published in the journal Circulation reviewed 16 clinical trials. It found that coconut oil raised LDL cholesterol by an average of 10.47 mg/dL compared to other vegetable oils. Dr. Kopecky says that higher LDL means a higher chance of clogged arteries, heart attack, and stroke.
The MCT Myth That Started the Health Craze
The coconut oil boom traces back to a 2003 study on Medium-Chain Triglycerides, or MCTs. Researchers found MCTs could slightly boost metabolism. Marketers seized on this, calling coconut oil a fat-burning miracle. The problem: coconut oil only contains about 13% to 15% of the specific MCTs studied. Dr. Marie-Pierre St-Onge of Columbia University, who led that original research, later said coconut oil "is not the same thing" as the supplements used in her trials, according to CBC Marketplace.
Coconut oil does contain lauric acid, which is technically a medium-chain fat. But Dr. Kopecky and the AHA say it behaves like a long-chain fat inside the body. That means it tells the liver to produce more LDL cholesterol — the opposite of what health claims promised.
Industry Claims Persist Despite Medical Consensus
The global coconut oil market was worth about $5.8 billion in 2025 and is projected to top $10 billion by 2035, according to Market Research Future. Brands continue to label products "organic," "unrefined," and "non-GMO" to suggest they are healthy. Some point to rising HDL — the "good" cholesterol — as a benefit. But Dr. Kopecky says a higher HDL does not cancel out the damage caused by high LDL.
A gap in public understanding remains wide. A New York Times survey found that 72% of Americans consider coconut oil healthy. Only 37% of nutritionists agreed. The American Heart Association first warned against coconut oil in a 2017 advisory, noting it raises LDL as much as butter and beef fat.
What Doctors Say You Should Cook With Instead
Dr. Kopecky is direct: coconut oil is "good for your skin, not good in your body." He says extra virgin olive oil is the best choice for most cooking. Avocado oil and nut oils are also strong options. These oils are high in monounsaturated fats, which do not raise LDL cholesterol the way saturated fats do.
Dr. Kopecky notes that nutrition is now the leading cause of early death in the United States. He says swapping coconut oil for a heart-healthier fat is one of the simplest changes people can make. Coconut oil used occasionally as a flavor in cooking is less of a concern. Using it daily as a health supplement is what experts warn against.
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