How to Gain Weight Without Increasing Cholesterol

November 19, 2025 •

4 min read

According to the CDC, nearly 94 million US adults have high cholesterol. For individuals needing to gain weight, doing so without exacerbating this health concern is crucial. Fortunately, it is entirely possible to gain weight healthily by focusing on a strategic, heart-conscious diet and lifestyle changes that won't increase cholesterol.

Quick Summary

Strategies for healthy weight gain involve prioritizing a calorie surplus with nutrient-dense foods. Incorporate healthy fats, lean proteins, and complex carbohydrates while engaging in resistance training to build muscle mass, not just fat, which can impact cholesterol.

Key Points

Prioritize Nutrient-Dense Foods: Focus on energy-dense, whole foods like nuts, seeds, avocados, and whole grains to increase calorie intake healthily.
Choose Lean Protein Sources: Opt for lean meats, fish, and plant-based proteins like legumes and tofu to build muscle mass without excessive saturated fat.
Embrace Healthy Fats: Incorporate monounsaturated and polyunsaturated fats from sources like olive oil and walnuts, which can actually improve cholesterol levels.
Incorporate Resistance Training: Exercise, specifically weight lifting or resistance training, is crucial for building lean muscle mass rather than just gaining unhealthy fat.
Eat Frequent, Smaller Meals: A consistent eating schedule of 5-6 smaller meals and snacks helps maintain a steady calorie surplus without feeling overwhelmed.
Strategize with Nourishing Drinks: Use calorie-dense smoothies or shakes with ingredients like low-fat yogurt, fruit, and nut butter as an easy way to boost calorie intake.

Building a Calorie Surplus with Heart-Healthy Foods

To gain weight, you must consume more calories than you burn. However, the source of these calories is what determines the impact on your cholesterol levels. Opting for energy-dense, nutritious foods over processed or high-saturated-fat options is the cornerstone of this approach. Focus on a balanced diet incorporating all macronutrient groups—protein, carbohydrates, and healthy fats—to provide the building blocks your body needs for muscle growth and healthy fat storage.

Prioritize Lean Protein Sources

Protein is essential for building muscle mass, which contributes to weight gain in a healthy way. Avoid fatty cuts of red meat, which are high in saturated fat and can elevate LDL ('bad') cholesterol. Instead, choose lean sources such as:

Skinless poultry: Chicken and turkey are excellent, low-fat protein options.
Fish: Oily fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which are beneficial for heart health.
Plant-based proteins: Lentils, beans, chickpeas, and tofu are heart-healthy protein powerhouses.
Low-fat dairy: Low-fat yogurt and cottage cheese provide protein and calcium without the excess saturated fat of full-fat dairy products.

Incorporate Healthy Fats

Healthy fats are a concentrated source of calories, making them perfect for boosting energy intake. They don't negatively affect cholesterol and, in some cases, can improve it.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are calorie-dense and packed with healthy fats.
Avocado: This fruit is loaded with monounsaturated fats and is a versatile addition to meals and snacks.
Olive Oil: Use extra-virgin olive oil for cooking or as a dressing for salads and vegetables.
Nut Butters: Natural peanut butter, almond butter, and cashew butter offer healthy fats and protein without added sugars.

Focus on Complex Carbohydrates

Complex carbs provide sustained energy and are a healthy way to increase caloric intake. Avoid refined carbs like sugary cereals and white bread, which lack nutrients and fiber.

Whole Grains: Oats, brown rice, whole-wheat bread, and quinoa add calories and fiber.
Starchy Vegetables: Sweet potatoes, potatoes, and corn provide energy and essential nutrients.
Dried Fruit: Raisins, dates, and prunes are calorie-dense and easy to snack on throughout the day.

The Role of Exercise in Healthy Weight Gain

For lasting and healthy weight gain, diet must be paired with the right kind of exercise. Focus on resistance training to build lean muscle mass rather than accumulating excess body fat. A registered dietitian and personal trainer can help you create a personalized plan.

Healthy Weight Gain Comparison: Saturated vs. Unsaturated Fats

This table outlines the difference between relying on saturated versus unsaturated fats to increase calorie intake for weight gain.


Feature	Saturated Fat Approach (Unhealthy)	Unsaturated Fat Approach (Healthy)
Primary Goal	Calorie intake boost from any source, often junk food.	Nutrient-dense calorie intake for building lean mass.
Food Sources	Processed foods, fried items, fatty meats, full-fat dairy.	Nuts, seeds, avocados, olive oil, oily fish.
Cholesterol Impact	Can increase LDL ('bad') cholesterol, raising heart disease risk.	Can improve cholesterol profile by increasing HDL ('good') and lowering LDL.
Weight Composition	Primarily fat gain, especially unhealthy abdominal fat.	Lean muscle mass gain, with healthy fat accumulation.
Energy & Nutrients	Provides 'empty' calories with minimal nutritional value.	Provides nutrient-dense calories, vitamins, and minerals.
Long-Term Health	Increases risk of heart disease, diabetes, and other metabolic issues.	Promotes overall health and cardiovascular well-being.

Creating a Strategic Meal and Snack Plan

Eating larger meals can be difficult for some people. A more effective strategy is to eat smaller, more frequent meals and snacks throughout the day.

Meal Timing: Aim for 5-6 smaller meals or snacks every 2-3 hours to maintain a steady calorie surplus. This also prevents you from feeling overly full.
Nourishing Drinks: Incorporate smoothies or shakes made with ingredients like low-fat milk, yogurt, fruit, nut butter, and a scoop of protein powder. These are easy ways to consume extra calories and nutrients.
Snack Strategically: Keep nutrient-dense snacks on hand, such as dried fruit and nuts, or whole-grain crackers with avocado or hummus.

Conclusion: A Holistic Approach for Healthy Weight Gain

Achieving weight gain without negatively impacting cholesterol requires a conscious and strategic approach. It is not about simply consuming more calories but rather about making intelligent food choices that favor heart-healthy, nutrient-dense options. By prioritizing lean proteins, healthy unsaturated fats, and complex carbohydrates, you can create a sustainable calorie surplus. When combined with a targeted resistance training program, this strategy ensures that the weight you gain is healthy muscle mass. For personalized advice, consider consulting a healthcare professional or a registered dietitian who can help tailor a plan to your specific needs, protecting your long-term heart health while you reach your weight goals. Learn more about maintaining heart health and healthy eating from the British Heart Foundation website.

Frequently Asked Questions

Lean protein sources like skinless chicken, fish (especially fatty fish rich in omega-3s like salmon), legumes, and tofu are the best choices. They support muscle growth without adding excess saturated fats that can elevate cholesterol.

It is best to limit your intake of red meat, especially fatty cuts, as it is high in saturated fat. If you do consume it, choose the leanest cuts and do so in moderation. Focus more on poultry, fish, and plant-based options.

No, not all fats are bad. Unsaturated fats, found in foods like avocados, nuts, seeds, and olive oil, are considered heart-healthy and can help lower LDL ('bad') cholesterol while providing a concentrated source of calories for weight gain.

Resistance training, such as weightlifting or bodyweight exercises, is ideal. It helps build lean muscle mass, which contributes to healthy weight gain. It is more effective than endurance cardio alone for this specific goal.

Eating 5-6 smaller, more frequent meals and snacks throughout the day is often more effective. This approach helps maintain a consistent calorie surplus without causing discomfort from overly large portions and is especially helpful for those with a smaller appetite.

You can easily boost calories by adding healthy extras. Try sprinkling nuts and seeds on salads, adding avocado to sandwiches, stirring nut butter into oatmeal, or using olive oil in cooking and dressings.

It depends on the ingredients. Many commercial weight gainers can contain high amounts of sugar and less healthy fat. Creating your own homemade shakes with ingredients like low-fat milk, protein powder, nut butter, and fruit gives you control over the nutrition and avoids potential cholesterol issues.