Coconut Oil: Friend or Foe for Your Heart?

Is the oil from Kerala’s beloved fruit good for your health?

Many South Asians, especially in Kerala, have been using coconut oil for generations. It’s part of our tradition and gives our food that special taste we love. But lately, there’s been a lot of talk about whether coconut oil is healthy or harmful for our hearts.

Let’s break this down together in simple terms.

What is coconut oil?

Coconut oil is the oil pressed from the white meat (kernel) of mature coconuts. It appears solid and white when cool (below 25°C) and becomes a clear liquid when warm. In Kerala, coconut is so important that the state’s name itself comes from the Malayalam word for coconut – “kera.”

Kerala has been using coconut oil as a cooking medium for centuries, and it remains an integral part of life in this state as well as neighboring Sri Lanka. It gives Kerala cuisine its unique flavor and is used in many traditional dishes.

Why it matters for South Asians

For South Asians, especially Keralites, coconut oil is not just food – it’s part of our identity. We use coconuts for food, the oil for cooking, the water for drinking, the fronds for making mats and roofs, and the husk fiber for rope making.

But here’s the concern: Coconut oil contains more than 90% saturated fat, which is usually considered unhealthy. This is much higher than butter, which has about 60% saturated fat.

For comparison, most health organizations recommend limiting saturated fat in our diets because it tends to raise LDL (the “bad” cholesterol) that can increase heart disease risk.

What does the research say?

When scientists look at coconut oil and heart health, they find mixed results:

The concerns:

Research shows that coconut oil can raise total cholesterol and LDL cholesterol (the “bad” cholesterol) compared to other vegetable oils like corn, palm, soybean, and safflower oils. This might increase the risk of heart problems.

Clinical evidence suggests that coconut oil has less harmful effects on cholesterol than butter, but not when compared to unsaturated vegetable oils like safflower, sunflower, and canola oil.

Studies in Kerala, where coconut products are consumed liberally, show that the state has the highest level of total cholesterol in India and also high rates of heart disease.

The potential benefits:

Coconut oil may help raise HDL (“good”) cholesterol. This is the type of cholesterol that helps remove the bad cholesterol from your bloodstream.

Some researchers suggest that the medium-chain fatty acids in coconut oil are metabolized differently than other saturated fats, potentially making them less harmful.

One study from Kerala found that coconut and coconut oil consumption was similar between heart disease patients and healthy controls, suggesting that coconut oil alone might not be responsible for heart disease in this population.

What South Asians should know about coconut oil

The traditional use of coconut oil in Kerala and other South Asian regions is different from how it’s sometimes promoted in the West. Here are key points to consider:

1. Traditional diets are balanced: Traditional Kerala diets that include coconut oil typically contain many other healthy elements like vegetables, fish, and spices that may balance some of the effects.
2. Amount matters: One tablespoon (14g) of coconut oil provides about 126 calories, with most coming from saturated fat. Using large amounts regularly may increase heart risks.
3. Different types have different effects: There are different types of coconut oil – virgin coconut oil may have different health effects than refined coconut oil, which is used in processed foods.
4. Consider your personal health: If you already have high cholesterol or heart disease, your doctor might recommend limiting coconut oil more strictly.

What can you do now?

If coconut oil is part of your cultural tradition, you don’t need to completely give it up. Here are some gentle steps to take:

1. Use coconut oil in moderation Instead of using it for all your cooking, save it for special traditional dishes where the flavor really matters.
2. Mix up your oils Try using other heart-healthy oils like olive oil, mustard oil, or canola oil for some of your cooking.
3. Focus on your whole diet Remember that heart health depends on your overall eating pattern, not just one ingredient. Add more vegetables, fruits, whole grains, and fish to your meals.
4. Talk to your doctor Especially if you have heart problems or high cholesterol, ask your doctor for personalized advice about coconut oil in your diet.

Don’t worry – making small changes doesn’t mean giving up your cultural food traditions. It’s about finding a balance that keeps both your heart and your taste buds happy.

Remember: Our ancestors used coconut oil as part of a different lifestyle with more physical activity and fewer processed foods than we have today. Making small adjustments helps us honor tradition while caring for our modern hearts.

References

1. ScienceDirect. “Effect of coconut oil on cardio-metabolic risk: A systematic review and meta-analysis of interventional studies.” Link
2. Lipids in Health and Disease. “The effects of coconut oil on the cardiometabolic profile: a systematic review and meta-analysis of randomized clinical trials.” Link
3. Harvard Health. “Coconut oil: heart-healthy or just hype?” 2020. Link
4. PMC. “Coconut Oil and Cardiovascular Disease Risk.” Link
5. Circulation. “The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors.” Link
6. Academia.edu. “Coconut Oil: Good or Bad for Human Health? (Asian and Philippine Perspective).” 2018. Link
7. Circulation. “Coconut and Heart Health.” Link
8. PubMed. “Coconut oil consumption and cardiovascular risk factors in humans.” Link
9. PubMed. “The role of coconut and coconut oil in coronary heart disease in Kerala, south India.” Link
10. Honest Cooking. “Coconut Oil – A Must in Kerala Cuisine.” 2023. Link
11. Journal of Ethnic Foods. “The use of coconut in rituals and food preparations in India: a review.” Link
12. CADI. “Coconut.” Link