Advertisement
Learn the differences between these two popular cooking oils
You’re trying to follow a diet that’s heart-healthy. You’re eating lots of fresh fruits and vegetables, whole grains, legumes, fish and nuts (go you!). But you’re not sure what the best choice is when it comes to cooking oils.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
You might have read that olive oil and coconut oil are good for your heart health. But is that true, and if so, which is better? Registered dietitian Kate Patton, MEd, RD, CSSD, LD, sets the record straight.
With a quick look at the nutrition label, you might think that these two kinds of oils are very similar. Both olive oil and coconut oil have about the same number of calories (120 per tablespoon) and grams of fat (14 per tablespoon). But not all fat is created equal.
Breaking down the types of fat in these two oils paints a better picture of why olive oil is a staple of the Mediterranean diet, which is regarded as the heart-healthiest diet, while coconut oil is not.
When you dress a green salad in extra virgin olive oil, you’re getting mostly unsaturated fat – the kind you’ve probably heard called “good” or “healthy” fat. It’s the kind you also get from eating avocados and nuts.
Research links eating unsaturated fat to a number of heart benefits, including some protection against inflammation, lower levels of LDL (or “bad”) cholesterol, and reduced blood pressure when they’re eaten in place of saturated fats.
There are two types of unsaturated fat: monounsaturated and polyunsaturated. Olive oil contains mostly monounsaturated fat (about 10 or 11 grams per tablespoon, compared to coconut oil’s 1 gram per tablespoon).
Advertisement
Polyunsaturated fats – which includes omega-3 and certain omega-6 fatty acids – are also beneficial for your heart. You’ll find these in fish, walnuts and flaxseeds.
Coconut oil is much higher in saturated fat – one tablespoon has about 13 grams of saturated fat, compared to olive oil’s 1 gram.
Saturated fat is not linked with heart health benefits. In fact, studies show that it may contribute to an increase in LD cholesterol, which ups your risk for heart disease.
Some argue that saturated fat has also been shown to raise HDL (good) cholesterol, which maintains the right ratio of cholesterol levels. More research is needed.
“We don’t recommend completely avoiding saturated fat, but we do recommend swapping them out for mono- or polyunsaturated fats when you can,” Patton says.
With so many options on the grocery store shelf, it can be hard to know what’s best to buy. Generally, extra virgin or unrefined oils are the least processed and pack the most benefits.
Extra virgin olive oil, for example, has more beneficial antioxidants than regular or light olive oil and is best used in dressings, dips and marinades. Be sure to keep it away from heat, light and air to preserve its quality. Refined olive oil has a more neutral flavor and makes for a better all-purpose cooking oil, but it contains fewer antioxidants.
Coconut oil also comes in refined and unrefined varieties. Unrefined, or virgin, coconut oil has more antioxidants and a stronger coconut flavor than refined coconut oil, which undergoes more processing to neutralize the taste and make it more suitable for high-temperature cooking.
Remember, many of the other foods we eat have fat in them, so it’s important to control our intake of added fats like oils. “Even healthier oils like olive oil can add up quickly,” Patton says.
Aim to keep your fat intake between 25%-35% of you daily calories, and to prioritize healthy unsaturated fats.
It’s recommended that saturated fat – which comes not just from coconut oil but also from foods like meat, cheese and other dairy products – account for no more than 10% of your daily calories (or 6% if you have high cholesterol). That’s about 22 grams of saturated fat a day (or 13 grams, if you have high cholesterol) for someone who eats about 2,000 calories per day.
Advertisement
Learn more about our editorial process.
Advertisement
Give these 30+ grocery items a try to help find relief
A typical recommended balanced diet is half fruits and veggies, a quarter protein and a quarter grains
When you’re living with cancer, eating enough protein and a variety of colorful foods can help you keep up your strength and energy
This Mediterranean puree may bolster your heart health, digestive function and blood sugar management
Studies show those who walk faster tend to have a lower risk of heart disease
Recognizing subtle symptoms, like cold sweats, stomach discomfort and nausea, could be the key to survival
Catechins (antioxidants) in green tea help fight inflammation and diabetes, while improving memory and heart health
This quirky food trend is harmless, as long as you’re getting enough protein, fiber and healthy fats
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims