Is olive oil or coconut oil best for your heart?

They're both delicious in recipes, but is olive oil or coconut oil the better ingredient for your heart?

Olive and coconut oils are two of the best options available when it comes to fats in the diet. Medical research shows that olive oil and coconut oil offer tremendous benefits for longevity, disease prevention and a better quality of life.

As most people know, there are many kinds of fats, including monounsaturated fatty acids (MUFAs), polyunsaturated fats, trans fats and saturated fat. Olive oil is rich in MUFAs, which have been shown to have a positive effect on the heart and overall well-being.

According to the Mayo Clinic, MUFAs in olive oil have been shown to reduce low-density lipoprotein levels (LDL) or "bad" cholesterol levels and leave the high-density lipoprotein (HDL) or "good" cholesterol levels unchanged. The recommended dosage is two tablespoons daily, which can be easily added to salads or used to sauté fresh vegetables and other dishes.

Olive oil is also rich in antioxidants, which are also important to overall health. Extra-virgin olive oil has even greater potential for heart health because it is less processed than regular olive oil, has higher amounts of antioxidants and offers greater reduction in LDL cholesterol.

Extensive scientific research has shown amazing heart health and longevity benefits associated with olive oil consumption, especially in conjunction with the Mediterranean Diet. The Mediterranean Diet features cold-water fish, olive oil, nuts, fruits, red wine in moderation and vegetables, with limited red meat and dairy products.

An analysis of approximately 1.5 million adults following the Mediterranean Diet showed reduced risk for heart disease, cancer, Parkinson's and Alzheimer's diseases. A focus on antioxidant-rich, plant-based foods, replacing butter with olive oil, using herbs and spices rather than excessive salt, and limiting red meat consumption is what makes this such a healthy diet.

Cold-water fish, fruits, fresh vegetables and red wine have all been touted for their heart benefits and this diet blends them all together.

Unfortunately, less research has been conducted on the effects of coconut oil for heart health. Although for many years saturated fats were believed to be the culprit behind obesity and elevated LDL levels, there is some research today that shows natural saturated fats, or "healthy fats" like coconut oil, can be good for you. It is possible they may even help people lose weight and raise "good" cholesterol when incorporated into a sensible diet.

A recent comparison of olive oil versus coconut oil for heart health by the Cleveland Clinic found that extra-virgin olive oil outranks extra-virgin coconut oil for its health benefits. The comparison of the two shows that one tablespoon of coconut oil consists of 92 per cent saturated fat, while a tablespoon of olive oil consists of 78 per cent of MUFAs and eight per cent of polyunsaturated fat.The medical consensus on coconut oil is still a bit unclear, but there is a preponderance of evidence in support of olive oil for better heart health.