The coconut is fascinating.

First, it’s really not a nut but a fruit, and no part of it is wasted. The outer fiber is used to make furniture, rugs and exfoliators; the fleshy, edible part of the coconut—high in protein, iron, phosphorous and zinc—is a source of coconut oil, milk and cream, and young coconuts give us coconut water. Then there’s dried coconut, coconut flour and coconut sugar. Another bi-product of the coconut is lauric acid which is processed to make soaps, moisturizers and shampoos, and medicinal uses of the coconut are extensive; Ayurvedic medicine has recognized the healing properties of coconut oil for over 4,000 years.

Despite being high in saturated fat, cooking with coconut oil may good for your heart, weight and energy level. Too good to be true? Maybe not. Let’s take closer look at how this might be possible.

Fats can be classified in different ways. You can categorize them by saturation (i.e., monounsaturated, polyunsaturated) or you categorize them by size (i.e., long chain fatty acid, short chain fatty acid). Most of the fats we eat are made up of long-chain fatty acids. In contrast, coconut oil is comprised of medium-chain fatty acids or medium chain triglycerides (MCTs) which are easily digested and have been shown to help the body burn fat and increase “good” cholesterol levels.

Saturated fat content aside, more than 50% of coconut oil is comprised of lauric acid. While lauric acid increases your LDL (bad cholesterol), it raises your HDL (good cholesterol) that much more. Some studies have even shown that MCTs can help support weight loss, but the science linking improved exercise performance to MCT consumption is not yet convincing.

Coconut oil has a high smoke point (365° F), so it’s ideal for sautéing and baking. It doesn’t have a strong flavor and is nearly odorless, so it’s versatile for all sorts of recipes.

Coconut oil is liquid above 75° F and below that temperature, it will be solid. And coconut oil doesn’t need to be refrigerated, but keep it in a cool, dark place and pay attention to its expiration date.

Enjoy it as you would any other oil—in soups and salad recipes, in sauces, stir fries, for baking and even in smoothies. Keep in mind, a little goes a long way. The American Heart Association recommends only seven percent of our total daily calories come from saturated fat sources like coconut oil, so use it sparingly.