Gain Weight the Healthy Way — Without Raising Cholesterol

Is your weight too low, but your cholesterol is too high? Older adults and people recovering from illness or injury are among those who may find themselves in this situation. To gain weight without raising your cholesterol takes the right combination of healthy foods and muscle-building exercises.

The best foods for gaining weight without increasing cholesterol are high in both calories and nutrients.

“The first step is to focus on nutrient-dense whole plant foods,” says Cate Collings, MD, a cardiologist and health coach in California. “By including foods that are also calorie-dense with healthy fats, such as avocados and nuts, you can increase weight without raising cholesterol.”

“Don’t resort to processed foods, added processed fats, or junk foods to add up the calories,” Dr. Collings advises. “They may seem like short-term solutions but won’t go the distance to support healthy, sustainable, lean body mass and weight.”

The right kind of protein can help you gain muscle instead of fat, Collings says. She recommends high-quality plant-based sources, such as tofu, lentils, beans, quinoa, and hemp and chia seeds.

“These are all power sources of protein, but they’re also rich in fiber, vitamins, and minerals in just the right balance,” she says.

In some cases, your doctor or dietitian may recommend trying protein shakes if you’re not getting enough calories in your meals. Just make sure to follow your doctor’s advice so you don’t get too much protein, which can be harmful, especially for people with compromised kidney function.

Don’t stop exercising because you’re trying to gain weight. Instead of trying to burn as many calories as possible through exercise, focus on building muscle and strength.

“Include moderate amounts of resistance training [in your routine],” says Collings.

If you’re still having trouble gaining weight in spite of healthy diet changes and regular resistance training, or if your cholesterol starts to rise, talk to your doctor. You might benefit from a referral to a registered dietitian, who can help create an eating plan that works for you. And you may also want to work with a certified fitness trainer to design an exercise program that will help you safely and effectively build muscle mass.

The Takeaway

• To gain weight without raising cholesterol, focus on nutrient-dense whole foods that are high in calories and nutrients, such as nuts.
• Incorporate high-quality plant-based protein sources into your diet, such as tofu and lentils, which help in building muscle instead of fat.
• Engage in resistance training to build strength and muscle, which contribute to healthy weight gain.
• If you’re struggling to gain weight or manage cholesterol, consult a healthcare professional or dietitian for personalized advice, and always check with them before starting new supplements or radically changing your diet.