What can I eat to gain weight if I have high cholesterol?

October 12, 2025 •

4 min read

According to the CDC, nearly 94 million U.S. adults aged 20 or older have high total cholesterol. While many focus on losing weight to manage this condition, some individuals may need to gain weight in a heart-healthy manner. This article provides a comprehensive guide on what can I eat to gain weight if I have high cholesterol, focusing on nutrient-dense foods that won't compromise your cardiovascular health.

Quick Summary

This guide details a nutrition plan for healthy weight gain while managing high cholesterol. It outlines heart-healthy strategies, including incorporating calorie-dense whole foods, smart fat and protein choices, and practical tips for increasing daily caloric intake without relying on saturated fats. An overview of key food groups and their impact on both weight gain and cholesterol is provided.

Key Points

Emphasize Heart-Healthy Fats: Choose avocados, nuts, seeds, and olive oil to increase calorie intake without raising cholesterol levels.
Prioritize Lean Protein: Focus on lean meats, oily fish, eggs, legumes, and tofu to build muscle mass rather than fat.
Smart Carbohydrates: Use whole grains like oats, brown rice, and nutrient-dense options like dried fruit and sweet potatoes for energy.
Boost Calories Creatively: Add calories with frequent meals and healthy snacks like smoothies or trail mix, incorporating healthy additions like nuts or seeds.
Incorporate Resistance Training: Pair your diet with strength training exercises to build muscle mass effectively while managing cholesterol.
Consider Soluble Fiber: Include foods like oats, beans, and certain fruits to help bind and remove cholesterol from the body.
Consult a Professional: Work with a healthcare provider or registered dietitian for a personalized plan, especially if you have a medical condition.

The Core Principle: A Calorie Surplus from Healthy Sources

To gain weight, you must consume more calories than your body burns, a state known as a calorie surplus. However, when managing high cholesterol, this surplus must come from heart-healthy foods rather than saturated and trans fats. The goal is to choose nutrient-dense, calorie-rich options that support muscle mass and overall health. Focus on incorporating unsaturated fats, lean proteins, and complex carbohydrates into your meals and snacks.

Prioritizing Unsaturated Fats

Unsaturated fats—both monounsaturated and polyunsaturated—are key to boosting calorie intake without negatively impacting your cholesterol profile. These healthy fats can help lower LDL ('bad') cholesterol levels.

Avocados: A single large avocado can provide over 300 calories, along with monounsaturated fats and fiber. Add them to salads, sandwiches, or smoothies.
Nuts and Nut Butters: Almonds, walnuts, pistachios, and natural peanut or almond butter are excellent sources of calories, protein, and healthy fats. Add a handful to your oatmeal, yogurt, or have them as a snack.
Seeds: Chia seeds, flaxseeds, and pumpkin seeds are rich in omega-3 fatty acids and fiber. Sprinkle them on salads, cereals, or blend into smoothies.
Oils: Cook with heart-healthy oils like extra-virgin olive oil, canola oil, or sunflower oil instead of butter or lard. Drizzle oil over cooked vegetables or salads.
Oily Fish: Fatty fish such as salmon, mackerel, trout, and sardines are packed with omega-3s, which support heart health. Aim for two portions per week.

Lean Protein for Muscle Mass

Protein is essential for building muscle mass, a healthier way to gain weight than adding fat. Focus on lean and plant-based protein sources.

Lean Meats: Skinless chicken and turkey breast are great choices. Use lean mince for chilis or pasta sauces.
Oily Fish: In addition to healthy fats, oily fish like salmon and tuna are high in protein.
Eggs: Eggs are a good source of protein. You can eat them boiled, scrambled, or in omelets.
Legumes: Beans, lentils, and chickpeas are protein and fiber powerhouses. Use them in soups, stews, or salads.
Tofu and Soy Products: Tofu and edamame are excellent plant-based protein sources.
Dairy: Greek yogurt (full-fat or reduced-fat), cottage cheese, and skim-milk cheese are good sources of protein. Add them to meals or eat as a snack.

Smart Carbohydrate Choices

Complex carbohydrates provide sustained energy and are a cornerstone of a healthy weight gain diet. They are also often rich in soluble fiber, which can help lower cholesterol.

Whole Grains: Opt for whole grains like oats, brown rice, whole wheat bread, and whole wheat pasta.
Potatoes and Sweet Potatoes: These are versatile, calorie-dense sources of carbohydrates. Bake them and top with healthy additions like hummus or cottage cheese.
Dried Fruit: Raisins, dates, and prunes are calorie-dense and rich in antioxidants. Mix them into trail mix with nuts or add to oatmeal.

Practical Strategies for Calorie Boosting

It can be challenging to increase calorie intake with a reduced appetite. Try these tips to add calories without feeling overly full.

Eat Smaller, More Frequent Meals: Rather than three large meals, consume five to six smaller, high-calorie meals and snacks throughout the day.
Add Extra Calories to Meals: Sprinkle nuts and seeds on cereals, add avocado to sandwiches, or stir skimmed milk powder into soups and sauces.
Incorporate High-Calorie Beverages: Make heart-healthy smoothies with fruits, nuts, seeds, and full-fat Greek yogurt or milk. Milkshakes can also be a healthy option if made with whole milk and other nutritious ingredients.
Don't Drink with Meals: Drinking liquids right before or during a meal can make you feel full faster. Instead, have high-calorie drinks between meals.

Exercise: Beyond Diet for Heart Health

Regular physical activity is vital for managing high cholesterol and building muscle mass for healthy weight gain. Resistance training, such as lifting weights, builds muscle, which is a key component of healthy weight gain. Combining this with moderate-intensity aerobic exercise, like walking, cycling, or swimming, can further help manage cholesterol levels. Aim for at least two resistance training sessions per week, alongside 150 minutes of moderate aerobic activity.

Comparison of Weight Gain Foods

Here's a look at how to choose heart-healthy options over those that can raise cholesterol, even when aiming for a calorie surplus.


Feature	Heart-Healthy Weight Gain Option	High Saturated Fat/Cholesterol Option
Fat Source	Avocados, nuts, olive oil, oily fish	Butter, lard, coconut oil, cream
Protein Source	Lean chicken/turkey, legumes, tofu, eggs	Fatty red meat, processed sausage, full-fat cheese
Dairy	Full-fat Greek yogurt, skim-milk cheese	Cream, high-fat cheeses, whole milk
Snacks	Dried fruit and nut mix, avocado toast	Biscuits, pastries, cakes
Carbohydrates	Whole grains, sweet potatoes	White bread, sugary cereals

A Holistic Approach for Sustainable Weight Gain

Healthy weight gain while managing high cholesterol requires a holistic and sustained effort. It's not about quick fixes but about consistently increasing your calorie intake with nutrient-dense, heart-friendly foods. Combining a diet rich in unsaturated fats, lean protein, and complex carbs with a regular exercise routine that includes strength training is the most effective approach. Consider working with a registered dietitian to develop a personalized meal plan that fits your specific needs and goals. Remember, a healthy weight gain plan is a journey towards better overall health, not just a number on the scale. For more heart-healthy eating tips, you can refer to reputable sources like the Heart Research Institute.

Conclusion

Successfully gaining weight with high cholesterol is achievable with a strategic focus on nutrition and exercise. By consistently consuming a calorie surplus from heart-healthy sources like unsaturated fats, lean proteins, and complex carbohydrates, you can build muscle and add mass without raising cholesterol. The key is to avoid processed foods high in saturated and trans fats, which can exacerbate the condition. Combining your tailored diet with regular resistance and aerobic training will yield the best and most sustainable results for both your weight goals and cardiovascular health. It is always wise to consult with a healthcare provider or registered dietitian to ensure your plan is safe and effective for your individual health profile.

Frequently Asked Questions

Yes, but with care. Skim-milk mozzarella and cottage cheese are options to add calories without high amounts of saturated fat. Most other cheeses should be consumed in moderation due to higher saturated fat content.

Yes, you can have healthy milkshakes. Make them with whole milk and add fruits, nuts, and nut butters for extra calories, protein, and healthy fats, avoiding excessive sugar.

Good snacks include nut butter on whole-grain toast, dried fruit with nuts, avocado, and Greek yogurt with berries. These provide healthy fats, protein, and fiber.

It's best to limit fatty red meat. If you do consume it, choose very lean cuts and keep it to a few times per week. Focus primarily on lean poultry, fish, and plant-based proteins.

Eating smaller, more frequent meals and snacks throughout the day is an effective strategy, especially if you have a poor appetite. Aim for 3 main meals and 2-3 nutritious snacks.

Protein supplements like whey protein can be useful if you struggle to get enough protein from food. However, consult a healthcare provider before starting any new supplements, as some can be harmful, especially for those with health conditions.

Soluble fiber, found in oats, beans, and fruits, binds to cholesterol and helps remove it from your body. This makes it a great component of a diet designed for healthy weight gain with high cholesterol.

Yes, exercise is crucial. Strength training helps build muscle mass, contributing to healthy weight gain, while aerobic exercise helps manage cholesterol and heart health.