✪ Key Takeaway: Coconut oil is not safe for people with high blood pressure due to its extremely high saturated fat content.
Introduction
Your doctor just told you that your blood pressure is too high and you need to watch what you eat.
You have been using coconut oil for cooking because everyone says it is healthy, but now you wonder if this trendy oil might be making your blood pressure worse.
Hi, I am Abdur, your nutrition coach and today I am going to explain whether coconut oil is safe for people with high blood pressure and what you should use instead.
What Makes Coconut Oil Dangerous for High Blood Pressure?
Coconut oil contains 92% saturated fat, which is the highest amount among all cooking oils.
When you eat saturated fat, your liver produces more cholesterol than your body needs.
This extra cholesterol builds up in your artery walls and makes them thick and stiff.
Stiff arteries cannot expand and contract properly when your heart pumps blood through them.
Your heart has to work harder to push blood through these narrow, stiff arteries, which increases your blood pressure.
Research shows that people who eat high amounts of saturated fat have significantly higher blood pressure than those who eat less.
✪ Fact: One tablespoon of coconut oil contains 12 grams of saturated fat, which is 60% of your daily limit.
How Does Coconut Oil Affect Your Heart Health?
Coconut oil raises your LDL cholesterol, which doctors call the bad cholesterol.
High LDL cholesterol creates fatty deposits called plaques inside your arteries.
These plaques make your arteries narrower and reduce blood flow to your heart and brain.
When your arteries become narrow, your heart must pump harder to deliver oxygen and nutrients to your organs.
This extra work increases your blood pressure and puts dangerous stress on your cardiovascular system.
Studies show that people who replace coconut oil with healthier oils see their blood pressure drop within just a few weeks.
The American Heart Association strongly advises against using coconut oil for people with heart disease or high blood pressure.
✪ Pro Tip: Replace coconut oil with olive oil to lower your blood pressure naturally within 30 days.
What Are the Best Oil Alternatives for High Blood Pressure?
Olive oil is the best choice because it contains mostly monounsaturated fats that actually help lower blood pressure.
The healthy fats in olive oil help your arteries stay flexible and allow blood to flow more easily.
Avocado oil is another excellent option with a high smoke point that makes it perfect for cooking at high temperatures.
Canola oil contains omega-3 fatty acids that reduce inflammation in your blood vessels and help control blood pressure.
These healthier oils help your body produce nitric oxide, a molecule that relaxes your blood vessels and lowers blood pressure.
Research shows that people who use olive oil instead of coconut oil have 14% lower risk of developing heart disease.
✪ Note: Extra virgin olive oil provides the most heart-protective compounds compared to refined versions.
Should You Completely Avoid Coconut Oil?
If you have high blood pressure, you should completely avoid coconut oil for cooking and baking.
Even small amounts of coconut oil can raise your blood pressure because of its extremely high saturated fat content.
Some people think virgin coconut oil is healthier than regular coconut oil, but both types contain the same amount of saturated fat.
The processing method does not change the fact that coconut oil is 92% saturated fat.
You can use coconut oil occasionally for external purposes like skin moisturizing, but never for cooking or eating.
Your blood pressure will improve faster when you eliminate all sources of excess saturated fat from your diet.
✪ Fact: Switching from coconut oil to olive oil can reduce systolic blood pressure by 8-10 mmHg within one month.
The Bottom Line
Coconut oil is not safe for people with high blood pressure because its extremely high saturated fat content raises cholesterol and stiffens arteries.
Your health is worth more than following food trends that could harm your heart.
I would love to hear about your experience with different cooking oils and how they affected your blood pressure, so please share your thoughts in the comments below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in creating this article:
