Coconut oil is high in saturated fat, but may still fit into a heart healthy diet

For years, health care experts have discouraged the intake of saturated fats because of their contribution to heart disease. Coconut oil is high in saturated fats so has been included in that recommendation. In the past few years, however, coconut oil has been promoted as the latest cure-all from helping poor immune function to helping control weight to preventing heart disease.

So, is there new research that supports adding coconut oil to your diet?

First of all, coconut oil is 92 percent saturated fat, the highest amount of any fat. Most saturated fats are solid at room temperature and contain cholesterol, such as the fat in meat and dairy. While tropical oils such as palm, palm kernel and coconut oil can be solid or liquid depending on the room temperature, they do not contain cholesterol, so have somewhat different properties.

Like all fats, coconut oil is a blend of fatty acids. Coconut oil contains an unusual blend of short and medium chain fatty acids, 44 percent lauric acid and 16.8 percent myristic acid. While myristic acid has proven to have some heart benefits, lauric acid is not healthy for the heart.

Research on coconut oil so far has focused on cholesterol levels, and the findings have provided mixed results. While coconut oil improves HDL, the good cholesterol, it also raises LDL, the bad cholesterol. Since LDL cholesterol is a primary focus in heart disease prevention, any food that increases LDL cholesterol is not currently recommended.

The American Heart Association's position is that coconut oil isn't any better or preferable over other saturated fats. It continues to recommend that saturated fat be limited to 7 percent to 10 percent of calories, approximately 15 to 20 grams a day for most people.

As for calories, all fats have the same number of calories per gram. One tablespoon of coconut oil contains 117 calories, 14 grams of fat, 12 grams of saturated fat and little vitamins and minerals. Coconut oil doesn't include many nutrients compared to the amount of saturated fat it provides, so it would be beneficial to favor foods that offer some nutritional benefits such as lean meats and cheese for your saturated fat budget.

Research is evolving on the role of fats, saturated fats and LDL cholesterol in the prevention of heart disease. Most experts currently agree that replacing saturated fats with unsaturated fats is preferred. In the future, they may discover that coconut oil's unique blend of fats may offer health benefits, but there is little evidence at this time. There is agreement that more research in the area of fats and their relationship to health is certainly needed.

While coconut oil is a better choice than butter and trans fats, as they both contribute to heart disease, it is not as good as liquid vegetable oils. There are many unsaturated fats to choose from that are not as controversial at this point, including soybean, canola, peanut or olive oil. If you choose coconut oil, enjoy it in moderation until further research shows it is better than other saturated fats.