Which Is Better for Healthy Fats and Your Heart?
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Coconut oil and olive oil are both vegetable fats used in a variety of ways in cooking and baking. However, olive oil is often considered the healthiest oil due to its higher concentration of heart-healthy unsaturated fats.
Coconut oil and olive oil contain about the same amount of total fat per serving. However, they differ in the types of fats they provide, with olive oil being the best source of heart-healthy unsaturated fats.
Olive oil is higher in monounsaturated fat, which can help lower your low-density lipoprotein (LDL, the “bad” cholesterol), especially when eaten in place of saturated fat. Olive oil also provides polyunsaturated fats, like omega-3 and omega-6 fatty acids, which can support brain and heart health.
In comparison, coconut oil is mostly saturated fat. Eating too much saturated fat can raise your LDL cholesterol levels.
Here’s how the fat content compares in a 1 tablespoon serving of coconut oil and olive oil:
| Coconut oil | Olive Oil | |
|---|---|---|
| Calories | 121 | 119 |
| Total fat | 13.5 grams (g) | 13.5g |
| saturated fat | 11.2g | 1.86g |
| Monounsaturated fat | 0.86g | 9.86g |
| Polyunsaturated fat | 0.23g | 1.42g |
Since olive oil is a better source of unsaturated fat, it’s also a better choice for heart health.
A diet too high in saturated fat can increase your LDL cholesterol levels. High levels of LDL cholesterol can build up in your arteries (blood vessels), increasing your risk of heart disease and stroke.
Replacing saturated fats like coconut oil with unsaturated fats like olive oil can help lower your LDL cholesterol levels and support your heart health.
Olive oil also contains polyphenols, which are compounds with antioxidant and anti-inflammatory properties. For example, a 2025 study found that extra virgin olive oil may help lower blood pressure, prevent blood clots, and reduce plaque buildup in the arteries. Researchers attributed these effects to polyphenols hydroxytyrosol And oleuropeinas well as oleic acid, a type of monounsaturated fatty acid rich in olive oil.
Besides their fat content, coconut oil and olive oil both contain other compounds that may benefit your health.
Other benefits of coconut oil include:
- May increase HDL cholesterol: Although coconut oil may increase LDL cholesterol, some studies show that it also increases high-density lipoprotein (HDL) cholesterol. HDL is considered the “good” cholesterol because it helps remove LDL from the body.
- Contains antioxidants: Coconut oil contains antioxidant compounds including lauric acid, myristic acid, vitamin E, phytosterols and phenolic acids. Antioxidants work against harmful free radicals to prevent oxidative stress, a state of cellular damage that can lead to disease.
- Provides a source of medium chain triglycerides (MCT): Coconut oil is a natural source of MCTs. Research shows that MCTs can promote the production of ketones (compounds formed from the breakdown of fats for energy), providing a quick source of energy.
Other benefits of olive oil include:
- Has antioxidant, anti-inflammatory and antimicrobial properties: Phenolic compounds in olive oil have been shown to improve inflammation, increase antioxidant activity, and slow the growth and spread of certain bacteria.
- May support the immune system: Some research shows that polyphenols in olive oil may increase the production of white blood cells and other compounds that boost the immune response.
- May reduce the risk of disease: Higher olive oil consumption has been linked to a lower risk of death in several diseases, including cancer, neurodegenerative diseases (brain and spinal cord), cardiovascular diseases (heart and blood vessels), and respiratory diseases (lungs and airways).
- May support weight management: Replacing conventional cooking oils with olive oil can help promote weight loss and prevent obesity-related conditions like hyperglycemia (high blood sugar).
- May reduce the risk of cancer: Some studies have shown that diets that frequently incorporate extra virgin olive oil, such as the Mediterranean diet, reduce the risk of breast, prostate, and gastrointestinal tract cancers. The fatty acids in olive oil have also been linked to reduced tumor growth.
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