 Show
Is Coconut High in Cholesterol? Image Credit: S847/iStock/GettyImages You'll only get cholesterol in your diet from animal-based foods. Coconut is naturally free of cholesterol, whether you have raw coconut meat, coconut milk, coconut water or coconut oil. The controversy behind the link of coconut and cholesterol, however, lies in its saturated fat content. Unlike most other plant foods, coconut is very high in saturated fat, which, in turn, could have an effect on your blood cholesterol levels. Health Concerns of Saturated FatDiets high in saturated fat are linked with a higher risk of heart disease. Saturated fat is known to increase low-density lipoprotein -- the "bad" cholesterol. When LDL builds up in your blood, it sticks to the inside of arteries, causing them to become hard rather than pliable warns the American Heart Association. Your heart works harder to keep blood moving, adding unnecessary wear and tear on your heart muscle. Daily LimitsBecause of the dangers, the publication Dietary Guidelines for Americans, 2015-2020 states that fewer than 10 percent of the calories you consume should come from saturated fat. If you follow a 2,000-calorie diet, have no more than 200 calories from saturated fat, or 22 grams, each day. Saturated fat is increasingly harmful if you also have a lot of cholesterol in your diet. So if you eat meat, poultry or dairy foods as well, aim to get less than 300 milligrams of cholesterol daily. Saturated Fat in CoconutsThe majority of coconut fat content is saturated fat. If you have 1/2 cup of raw, shredded coconut meat, you'll get nearly 12 grams of saturated fat, according to the USDA National Nutrient Database. Even a small 1-tablespoon serving of coconut oil has around 12 grams. That's more than half of your saturated fat allowance for the day, based on 2,000 calories. You'll get more than double that amount from 1/2 cup of coconut milk, making you go overboard on your saturated fat limit. Coconut water is the lightest variety, giving you less than 0.5 gram per cup. Coconut BenefitsWhile coconuts and coconut liquids are full of saturated fats, not all of it is bad for you. Much of the saturated fat content is lauric acid. This beneficial saturated fat can actually help boost your high-density lipoprotein, the "good" cholesterol that reduces your risk of heart disease. HDL cholesterol tends to bring LDL molecule levels down, by transporting them to your liver for deconstruction and removal. But the maximum amount of lauric acid from coconuts you can have before it stops being beneficial is unknown, the Harvard School of Public Health warns. Because too much saturated fat in general is harmful for heart health, don't go overboard on your servings of coconut products. TipCoconuts have lots to offer in the nutrition department — in the meat, in the milk and in the coconut oil. Add a form of coconut to your diet and receive the wide variety of vitamins and minerals that will contribute to your health. Coconut oil sounds like something that should be healthy, right? The raw white meat within the stone fruit offers nutrients, antioxidants and fiber, after all. And coconut water is often viewed as nature’s sports drink. 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 But don’t be fooled by the name: All the goodness and benefits touted in coconut products don’t just magically transfer over to coconut oil. Want proof? Consider this fact: The American Heart Association (AHA) advises against the use of coconut oil. It’s a position backed by research from more than 100 different scientific studies, too. To understand the concern, let’s turn to registered dietitian Julia Zumpano, RD. Coconut oil and heart healthThe knock against coconut oil centers on its gobs and gobs of saturated fat. More than 80% of coconut oil is saturated fat. One tablespoon of coconut oil has 12 grams of saturated fat, as well as 14 grams of fat total. Basically, that puts coconut oil on par with bacon grease, which has never exactly been considered a heart-healthy option. Extensive research shows that coconut oil increases your low-density lipoprotein (LDL) cholesterol. That’s the “bad” cholesterol that clogs arteries and creates all sorts of cardiac mayhem. High cholesterol puts you at risk for heart disease. To lower bad cholesterol, you should limit saturated fat intake to less than 6% of your daily calories. That translates to 12 grams of saturated fat per day (on a 1,800 calorie diet). So, a single tablespoon of coconut oil would use up your entire day’s allotment. That’s not good. Yet somehow, that message has been lost when it comes to views on the tropical oil. A public survey conducted a few years ago found that 72% of Americans considered coconut oil to be healthy. Nutrition in coconut oilIf you expect coconut oil to be packed with vitamins and minerals, prepare to be disappointed. The processing that goes into making coconut oil strips out virtually all the nutrition found in the raw fruit. There’s are trace amounts of iron, zinc, vitamin K, vitamin E and even calcium, but not enough to really make a difference. That’s not a lot of benefit from a food that packs 117 calories and 14 grams of fat per tablespoon. (Click here for coconut oil’s nutrient profile from the U.S. Department of Agriculture’s FoodData Central.) Benefits of coconut oilDespite being high in saturated fat, there’s some evidence that coconut oil can help with weight loss. The reason involves medium-chain triglycerides (MCTs), which can lead to greater energy expenditure and calorie burn. The effect is minimal, though, so don’t expect miracles. Coconut oil is not the key to a beach body. Moderation is still advised. Coconut oil also fits nicely into a plant-based diet as an alternative to butter, lard or beef tallow. A few more positives pop up once you leave the kitchen. Coconut oil is touted for hair and skin health, which explains why you might see it promoted on an assortment of beauty aisle products. Coconut oil vs. butterWhen it comes to the which-is-healthier question, there’s really no clear winner between coconut oil and butter. “Research shows that there’s little difference between coconut oil and other saturated fats like butter and palm oil,” notes Zumpano. For heart health, the best types of oils are monounsaturated and polyunsaturated oils — primarily, extra virgin olive oil (EVOO). Several studies on the Mediterranean diet have proven EVOO’s benefits for the heart. Final thoughtDon’t fall into the trap of considering coconut oil a “healthy” alternative to other cooking oils, butter or a similar spread or baking ingredient. It’s a high-fat, high-calorie food item that should be used sparingly in your diet. Can heart patients use coconut?Coconut oil should not be viewed as healthy oil for cardiovascular disease risk reduction and limiting coconut oil consumption because of its high saturated fat content is warranted.
Does raw coconut have cholesterol?You'll only get cholesterol in your diet from animal-based foods. Coconut is naturally free of cholesterol, whether you have raw coconut meat, coconut milk, coconut water or coconut oil.
Should heart patients avoid coconut?“Saturated fats, often found in meat and dairy products as well as coconut oil, can increase LDL levels in your blood,” says Dr. Russell. “This in turn increases your risk of heart disease, peripheral artery disease and stroke.” Eating foods that contain coconut oil can increase your risk for heart problems.
Is eating raw coconut good for you?Coconut meat is the white flesh of coconuts and is edible fresh or dried. Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation.
|
Is raw coconut good for heart patients
Related Posts
Copyright © 2024 pauex Inc.
