Is Coconut Oil Healthier Than Olive Oil?

By Ray Baker

If you’ve stood in the supermarket aisle wondering, ‘is coconut oil healthier than olive oil?’, you’re not alone. Many over-50s are confused by claims on jars and blogs. The truth surprised me when I dug into the research. This is general information, not medical advice.

Is coconut oil healthier than olive oil?

Based on the weight of evidence, olive oil is the healthier choice for most people over 50. Coconut oil raises LDL cholesterol compared to olive oil and other nontropical plant oils [1], and lacks the strong heart-protective associations seen with olive oil in long-term studies [2]. Occasional use is fine, but olive oil should be your daily go-to.

Key takeaways

• Olive oil is rich in unsaturated fats linked to lower heart disease risk and reduced mortality in large cohort studies [2].
• Coconut oil significantly increases LDL cholesterol when compared to nontropical vegetable oils like olive oil [1].
• Extra virgin coconut oil may not raise LDL in very short-term studies, but long-term human evidence is lacking [3].
• Major dietary guidelines across several countries recommend oils rich in unsaturated fat (e.g. olive oil) over tropical oils like coconut oil [2].
• If you’re asking is coconut oil healthier than olive oil, the evidence points to olive oil as the clear winner.

Coconut oil and cholesterol: what research says

This is where the coconut oil story gets real. A 2020 meta-analysis published in Nature Reviews Cardiology pooled data from 16 trials and found that coconut oil raised LDL cholesterol by 10.47 mg/dL compared to non-tropical vegetable oils [1]. That’s the kind of cholesterol linked to a higher risk of heart disease. So the cholesterol evidence answers the question ‘is coconut oil healthier than olive oil’ with a clear no.

I know some folks point to coconut oil’s medium-chain fatty acids as a reason it might behave differently. But the primary fat in coconut oil is lauric acid, which acts more like a long-chain saturated fat in the body [4]. The quick-energy MCT benefits you read about come from specially formulated oils, not the jar you buy at the supermarket [4].

One short-term trial did show that extra virgin coconut oil didn’t raise LDL compared to extra virgin olive oil over four weeks, and both performed better than butter [3]. That’s interesting, but four weeks is a blink. We simply don’t have enough human studies on extra virgin coconut oil to recommend it as a daily staple [3].

How olive oil protects the heart as we age

Olive oil, especially extra virgin, is mostly unsaturated fat. The 2023 scoping review for the Nordic Nutrition Recommendations noted that olive oil intake was associated with a reduced risk of cardiovascular disease, type 2 diabetes and total mortality in prospective cohort studies [2]. That’s the kind of long-term data that gives me confidence. The answer to ‘is coconut oil healthier than olive oil’ becomes clearer when you look at unsaturated fats.

Cleveland Clinic dietitian Kate Patton explains that unsaturated fats help protect against inflammation, decrease LDL cholesterol and reduce blood pressure [5]. Those are three things every person over 50 should care about. In my kitchen, I reach for olive oil for almost everything: a drizzle on roasted vegetables, a base for a quick tomato sauce, or simply mixed with vinegar for a salad. If you want a deeper dive into the science, I’ve written a detailed comparison of olive oil and coconut oil that goes into ten specific reasons olive oil wins.

What about extra virgin coconut oil?

Extra virgin coconut oil is less processed and retains some polyphenols, similar to how extra virgin olive oil is made. The BMJ Open trial I mentioned earlier found no LDL increase versus extra virgin olive oil in a four-week study [3]. But here’s the catch: that’s one small trial, and we have no long-term data on heart outcomes. The same review that highlighted that trial also stressed that there are not enough human studies to support using extra virgin coconut oil as a primary fat [3]. So if you’re wondering is coconut oil healthier than olive oil based on that one trial, remember the bigger picture.

I’d treat extra virgin coconut oil the same way I treat butter: fine for a specific dish where its flavour shines, but not the oil I build my meals around. For more on how olive oil supports your body beyond heart health, take a look at my article on the benefit of olive oil.

5 easy tips for choosing the healthier oil

1. Make olive oil your default. Use it for everyday sautéing, roasting, dressings and even baking where a neutral taste works. Extra virgin olive oil is ideal for most home cooking.
2. Save coconut oil for flavour. If you love the taste in a curry or a stir-fry, use a small amount occasionally. Treat it as a treat, not a staple.
3. Read the label carefully. Avoid products that say “coconut oil” without specifying virgin or extra virgin. Even then, remember it’s still high in saturated fat.
4. Don’t fall for MCT marketing. Standard coconut oil is not the same as MCT oil. The health claims around MCTs don’t apply to the jar in your pantry [4].
5. Pair olive oil with other healthy habits. A Mediterranean-style eating pattern rich in vegetables, legumes and fish amplifies the benefits. When you’re choosing between the two oils, remember tip 1. For fats that satisfy without raising cholesterol, check out my guide to healthy fats that keep you full.

What do major health organisations say?

The Nordic Nutrition Recommendations 2023, which reviewed the available evidence, concluded that vegetable oils rich in unsaturated fat (like olive oil and canola oil) are to be preferred over tropical plant oils high in saturated fat such as coconut oil and palm oil [2]. This aligns with dietary guidelines from the United States, Canada, the Netherlands and Germany [2].

Harvard’s Nutrition Source also points out that the health claims for coconut oil often come from studies using a special MCT formulation, not the commercial coconut oil most of us buy [4]. And Cleveland Clinic puts it plainly: olive oil is a staple of the heart-healthy Mediterranean diet, while coconut oil is not [5]. So is coconut oil healthier than olive oil? The guidelines are clear.

I don’t think you need to throw away your coconut oil. But if you’re over 50 and thinking about your heart, the direction from the evidence is clear. For a complete plan to manage cholesterol after 50, my article on diet for healthier triglycerides and cholesterol is a good next step.

Frequently asked questions

Is coconut oil healthier than olive oil?

No. Coconut oil raises LDL cholesterol compared to olive oil and lacks the long-term heart-protective data that olive oil has. Olive oil is the healthier daily choice [1][2].

Does coconut oil help with weight loss?

No, a study published in Circulation that pooled data from several trials found no reduction in waist size or body fat with coconut oil compared to other plant-based fats [3]. The MCT argument doesn’t hold for standard coconut oil.

Can I use coconut oil if I have high cholesterol?

It’s not recommended. Coconut oil raises LDL cholesterol, the type linked to heart disease, when compared to olive oil and other nontropical vegetable oils [1]. Talk to your doctor about your specific numbers.

Is extra virgin coconut oil healthier than regular coconut oil?

It’s less processed and may contain more polyphenols, but it’s still about 80-90% saturated fat. One short trial showed no LDL increase over four weeks, but long-term evidence is missing [3].

How much olive oil should I use daily?

In a Mediterranean-style eating pattern, 2 to 3 tablespoons a day is common and associated with heart benefits. Use it as your primary added fat in cooking and at the table.

Does coconut oil contain MCTs that are good for you?

It contains mostly lauric acid, which is not a true medium-chain triglyceride. The MCT benefits you hear about come from specially formulated oils, not typical coconut oil [4].

Is coconut oil better for cooking at high heat?

Coconut oil has a high smoke point, so it’s stable for high-heat frying. But extra virgin olive oil is suitable for most home cooking, and occasional coconut oil use for a stir-fry is fine.

Honest take

I keep both oils in my kitchen, but olive oil is the one I reach for every single day. So, is coconut oil healthier than olive oil? I’d say no. Coconut oil adds a lovely flavour to a curry or a special dish now and then, but the science is clear: for heart health after 50, olive oil wins. Don’t let clever marketing confuse you. Stick with what the long-term evidence supports, and enjoy your food without worry.

References

1. Nature Reviews Cardiology. Coconut oil raises LDL-cholesterol levels. 2020. https://www.nature.com/articles/s41569-020-0345-4
2. Fats and oils, a scoping review for Nordic Nutrition Recommendations 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10870979/
3. Harvard Health Blog. Olive oil or coconut oil: Which is worthy of kitchen-staple status? 2020. https://www.health.harvard.edu/blog/olive-oil-or-coconut-oil-which-is-worthy-of-kitchen-staple-status-2020061820077
4. Harvard T.H. Chan School of Public Health. The Nutrition Source: Coconut Oil. https://nutritionsource.hsph.harvard.edu/food-features/coconut-oil/
5. Cleveland Clinic. Coconut Oil vs. Olive Oil: Which Is Healthier? 2026. https://health.clevelandclinic.org/olive-oil-vs-coconut-oil-which-is-heart-healthier

Get well and stay well,
Ray Baker