Dr. Kumar’s Take:
A study from 1981 examined how a diet high in saturated fat from coconuts affected cholesterol levels and the incidence of heart disease in two Polynesian populations. High saturated fats from coconuts led to increased cholesterol levels with no evidence of heart disease. This suggests that natural, whole-food sources of saturated fat are not harmful. Studies like this challenge common beliefs about coconut oil, saturated fats, and heart health.
Actionable tip: If you’re consuming saturated fats from coconut, focus on unprocessed, whole-food sources like fresh coconut and coconut milk, rather than sweetened or refined versions.
Brief Summary:
The study analyzed the diets of two Polynesian atoll populations—Pukapuka and Tokelau—where coconuts were a primary food source. Tokelauans obtained 63% of their calories from coconut fat, while Pukapukans got 34%. Despite significantly higher cholesterol levels in Tokelauans, there was no evidence of heart disease in either group.
Key Takeaways:
✔ A diet high in saturated fat from coconuts led to increased cholesterol levels.
✔ Despite high cholesterol, neither population showed signs of heart disease.
✔ Both groups had low intakes of sugar and processed foods, which may be protective.
✔ The study raises questions about the real impact of natural saturated fats on heart health.
Study Design:
This was a natural experiment comparing two genetically similar Polynesian populations with different levels of coconut consumption. Researchers analyzed:
- Dietary intake through food surveys
- Blood cholesterol levels
- Health markers for heart disease
The study also examined fat biopsies to determine the types of fats stored in the body.
Results:
✔ Tokelauans had 35–40 mg/dL higher cholesterol than Pukapukans.
✔ Both populations had high intakes of lauric and myristic acids (from coconut oil).
✔ No cases of heart disease or vascular disease were found in either group.
✔ When Tokelauans migrated to New Zealand and adopted a Western diet, their heart disease risk increased.
What This Means for You:
We know that saturated fats cause cholesterol to increase. Due to this phenomenon, many people believe that saturated fats cause heart disease. This study suggests that saturated fats and cholesterol may not be the best predictor of heart disease—other lifestyle factors, such as sugar intake, fiber consumption, and overall diet quality, could play a bigger role. Coconut oil may not be as harmful, and may even be protective, especially in a whole-food-based diet.
Related Studies and Research
Linoleic Acid and Heart Disease – Examines the role of linoleic acid in cardiovascular health and its impact on heart disease risk.
LDL-C and Mortality: A Review – Investigates the relationship between LDL cholesterol levels and overall mortality, questioning conventional wisdom.
PURE Study: Dietary Fats, Carbs, and Heart Health – Explores findings from the PURE study on how dietary fat and carbohydrate intake influence heart disease risk.
Saturated and Trans Fats: Risk Analysis – Reviews the impact of saturated and trans fats on cardiovascular health and disease risk.
Frequently Asked Questions:
Does coconut oil raise cholesterol?
Yes, coconut oil can raise cholesterol levels, particularly LDL (the “bad” cholesterol). However, this study suggests that high LDL alone may not directly lead to heart disease.
Should I stop eating coconut oil?
Not necessarily. Whole-food coconut products (like fresh coconut and coconut milk) appear to be well-tolerated in traditional diets. If you eat coconut oil, it’s best to consume it in moderation and as part of a balanced diet.
Why didn’t these islanders get heart disease?
Their diet was low in processed foods and sugar, high in fiber and fish, and they had active lifestyles. These factors may have helped protect against heart disease despite their high cholesterol.
How does this compare to Western diets?
Western diets are often high in processed saturated fats, refined sugar, and ultra-processed foods, which may explain the higher rates of heart disease.
Conclusion:
This study challenges the traditional view that saturated fat directly causes heart disease. While a coconut-based diet does increase cholesterol, it may not necessarily increase heart disease risk—especially when combined with a high-fiber, whole-food diet. If you’re consuming coconut oil, consider focusing on whole-food sources and maintaining an overall healthy lifestyle.