Heart health
MCT Oil and Your Cholesterol
Reviewed by a qualified clinician · analysed at UKAS-accredited UK labs (ISO 15189)
Last reviewed October 20265 min read
Every Helvy guide is written by our health editors, then checked by a qualified clinician before it goes live and re-checked as the science moves. We name clinical roles, not individuals, until each reviewer has agreed to be credited publicly. This is wellness guidance to help you understand your own data, not a diagnosis.
QUICK ANSWER
Not on average. A 2021 review of seven trials found MCT oil did not change LDL cholesterol overall, but it raised triglycerides by 0.14 mmol/L. LDL did rise when MCT oil replaced olive or other unsaturated oils. Check LDL, triglycerides, ApoB and non-HDL before you start and again 8 to 12 weeks later.
You are already working on your cholesterol. Maybe you take a fibre supplement every morning. Now you want to add MCT oil to your coffee for fat loss. Will it undo the work?
The honest answer depends on what the oil replaces, and on your own numbers. This guide covers both. If you already hold a lipid result, start with what your triglycerides mean.
By the Helvy Medical Team · Reviewed by a qualified clinician · 5 min read
As of October 2026. Questions about MCT oil and cholesterol are rising on supplement forums this month. The best evidence is still a 2021 review in the Journal of Nutrition, published by McKenzie and colleagues at the University of Sydney.
1. What is MCT oil, and is it a saturated fat?
Yes, it is a saturated fat. MCT stands for medium-chain triglycerides. These are fats built on short carbon chains, six to ten carbons long.
Most MCT oil is refined from coconut or palm kernel oil. Your body handles these short chains differently. They go straight to the liver to be burned, rather than being packed away like the longer fats in butter or meat.
That difference is why people hoped MCT oil would spare cholesterol. The NHS is clear on saturated fat in general. It says men should eat no more than 30g a day and women no more than 20g. A spoonful of MCT oil counts towards that, so check your label.
2. Does MCT oil raise cholesterol?
Overall, no. Triglycerides are another story.
The 2021 review pooled seven trials in adults that lasted at least two weeks. Across them, MCT oil did not move total cholesterol, LDL or HDL. LDL is the cholesterol linked to furred arteries. HDL is the type that carries it back to the liver.
It did raise triglycerides, by 0.14 mmol/L on average. Triglycerides are the fat your blood carries for energy. High levels add to heart risk, so a small rise still counts.
The swap is what matters most. When MCT oil replaced olive oil or other unsaturated oils, total and LDL cholesterol went up. When it replaced butter-type fats, there was some sign they went down. So the same tablespoon can help one person and hurt another.
“Eating too much saturated fats in your diet can raise ‘bad’ LDL cholesterol in your blood, which can increase the risk of heart disease and stroke.”
3. What should you check before you add it?
Get a baseline. Without one, you cannot tell what the oil did.
- LDL cholesterol shows whether swapping fats pushes it up.
- Triglycerides are the marker MCT oil moved in the trials.
- ApoB counts the particles that carry cholesterol into artery walls.
- Non-HDL cholesterol adds up every harmful type, triglyceride-rich ones included.
Fast for 9 to 12 hours first if you can. Triglycerides read most accurately on an empty stomach, and a morning coffee with oil in it will skew them.
If your LDL or triglycerides are already high, talk to your GP before adding any extra fat. Our cholesterol blood test guide explains every line of the report.
4. When should you retest, and what are you looking for?
Retest the same markers 8 to 12 weeks after you start.
That gives your blood fats time to settle on the new diet. Keep everything else steady in between, including any fibre supplement. Change two things at once and you will not know which one moved your numbers.
Look at triglycerides first, then LDL and ApoB. A small drift is normal. A clear rise above your baseline is a reason to swap back to olive oil and talk to your GP. If you are taking psyllium for cholesterol, the retest also shows whether the oil is undoing its work.
The Helvy Advanced Heart Health panel (£159) reports LDL, triglycerides, non-HDL and ApoB in one finger-prick kit, with Lp(a) and hs-CRP alongside.
A blood test measures. It does not diagnose. A qualified clinician reads the results together, and anything outside range is one to take to your GP.
Frequently asked questions
Is MCT oil bad for cholesterol?
Not on average. Trials found no overall change in LDL, but a small rise in triglycerides. LDL went up when MCT oil replaced unsaturated oils such as olive oil.
Is MCT oil the same as coconut oil?
No. MCT oil is usually refined from coconut or palm kernel oil and keeps only the medium-chain fats. Coconut oil also holds longer saturated fats. The NHS lists both coconut and palm oil as sources of saturated fat.
Can I take MCT oil with a fibre supplement for cholesterol?
The two can pull in different directions. Test before you add the oil and again 8 to 12 weeks later. That shows whether your cholesterol is still heading the right way.
Which Helvy panel checks triglycerides and ApoB?
Advanced Heart Health (£159) reports LDL, HDL, triglycerides, non-HDL and ApoB, plus Lp(a), hs-CRP and HbA1c.
READY TO TEST?
Know your blood fats before you add more fat
Helvy's home finger-prick kits report your full cholesterol breakdown, with a written explanation of what each marker shows. Samples are processed by UKAS-accredited UK laboratories.
Medical disclaimer: This content is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Blood markers measure, they do not diagnose. Do not start, stop or change any supplement or medicine based solely on this article. Consult your GP or a qualified healthcare professional. All Helvy blood tests are processed by UKAS-accredited UK laboratories to ISO 15189.
Last updated: October 2026 · By Helvy · Medically analysed at UKAS-accredited UK laboratories
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