Healthy Fat For Weight Gain: 13 Best Foods

Fats are an essential part of the diet. There is a misconception about consuming fats. Most people believe that the consumption of fats regularly will make you fat. That is not the incident if you use healthy fats as part of your diet. Suppose you are looking for organic foods that contain healthy fat for weight gain.

The World Health Organization (WHO) recommends consuming healthy fats in your diet. Fats make up the bulk of your body. They are a great source of energy. When you have a deficiency of energy in your body, it’s the stored fats that your body utilizes. 

Fats are a high source of energy. A kilogram of fats contains about 9 kilocalories of energy. It is twice the amount of energy in a kilogram of proteins or carbohydrates. Consumption of Gain healthy fats is required to maintain a healthy lifestyle. They save you from many diseases and provide a lot of consumable energy.

foods contain healthy fat for weight gain

The more your dietary fat comes from natural sources like fish, oils, and plants; the healthier it is for you. Gain Healthy fat is not challenging to obtain. Often they are present in foods cheaper than your regular meals. They are forceful and have plenty of health advantages. 

Great Sources Of Healthy Fat For Weight Gain

There are various sources for obtaining healthy natural fat for weight gain. Out of these, some of the most beneficial are mentioned in the list below:


Bananas are all-rounders when it comes to achieving any health benefits. They have high and healthy fat for weight gain as a central part of their composition. They can be consumed in relatively large numbers daily and are sure to provide excellent health benefits through the fat and potassium present in them.

They are suitable for skin, useful for maintaining adequate muscular strength, and great for treating stomach problems. Two bananas a day are sure to provide you with enough power to run a mile.


foods contain healthy fat for weight gain

Milk is the perfect diet and contains healthy fat for weight gain, calcium, phosphorus, and magnesium, besides proteins. It strengthens bones and prevents several bone problems like osteoporosis. However, some people are lactose intolerant, so it can be a little disturbing for them. 


Eggs are one of the best sources to gain healthy fat available. They contain proteins, fats, and vitamins. Taking two eggs for breakfast can provide you with the vital energy you need to be up and running throughout the hectic routine of a 9 to 5 job. Egg white is a healthy source of fats that provide strength and energy.


Yogurt has proteins, a large amount of calcium, and a healthy amount of safe and consumable fats. It is excellent for regular consumption. It can be used by somebody who is intolerant to lactose that is present in milk.

Yogurt strengthens gut (intestinal) bacteria and improves digestion. A cup of yogurt is a must for getting constant healthy fat for weight gain in your diet. 

foods contain healthy fat for weight gain

Sesame Oil

Sesame oil is an excellent source of healthy fat for weight gain. It gives a rich taste when used with vegetables. If you are looking for Asian cuisine that is great for your health in terms of fat, go with sesame oil.

Canola Oil

Canola oil is an excellent addition to a diet and an excellent option for weight gain. It has a low amount of saturated fats. Saturated fats are the ones that can clog your arteries and can cause heart problems.

Canola oil is better than olive oil in terms of providing healthy fat. The content of saturated fats is far less than olive oil, which makes it a better choice.

foods contain healthy fat for weight gain


Sardines are fish high in fat. They have a high content of monounsaturated fatty acids and are low in saturated fats. Monounsaturated fatty acids are one of the healthiest fats. Sardines can be combined with a tasty salad or blended into a spread for a healthy snack.

Lake Trout

Many people may be unfamiliar with trout as this fish you should not eat on a large scale. However, if we look at the health benefits, then trout is incredible. A lake trout has a high content of omega-3 fats.

Omega-3 fats are great for your heart, eyes, and brain. These fats can help prevent dementia and are known to treat some cases of depression. Surprisingly, lake trout is cheaper than the regular salmon you consume regularly.

Almonds And Walnuts

foods contain healthy fat for weight gain

Among the raw fruit, almonds and walnuts are great options. Almonds and Walnuts have a high type content, healthy fats, and proteins. And great for maintaining a healthy lifestyle.

Almonds and walnuts play a significant role in the healthy development of the brain. They sharpen memory and are an excellent choice for kids too.


No healthy diet is complete without avocados. These are easily obtainable and are great for health. They have a high content of polyunsaturated fatty acids and oleic acids. Oleic acid is excellent for treating inflammatory conditions and prevents breast cancer.

Avocados taste great when consumed with whole-grain toast. So, whether you want a healthy and sustainable life or are just interested in adding some tasty food to your meals, avocados are the food to consume.

foods contain healthy fat for weight gain

Ground Flaxseed

Flaxseeds are an excellent source of omega-3 fats. In-ground form, they can be added to yogurt and oatmeal. They taste great with grain when used with fruit.

Almond Butter

Besides almonds, this more refined form with butter is an excellent choice if you love to use Nutella or peanut butter with toast to healthy fat for weight gain. Almond butter is a good source of healthy fat and dietary fiber. Healthy fat is excellent for maintaining a healthy life, and dietary fiber can help support proper digestion. They can also help you develop bigger thighs.

Dietary fiber is also known to be great for relieving constipation. The commercially available almond butter can have some additives like added sugar and sweeteners. Make sure to go with all-natural without the sugar, so you reap maximum health benefits. 

foods contain healthy fat for weight gain

Sunflower Seeds

Sunflowers look beautiful when they are blooming in the garden and are a good source to gain healthy fat. Guess what? Their seeds are crazily healthful too. Sunflower seeds are high in polyunsaturated fatty acids.

Polyunsaturated fatty acids are great for preventing heart problems like myocardial infarction (heart attack). Besides the flowers, the seeds will keep you happy too.

Benefits Of Healthy Fat

Help With Weight Loss

It might sound a little surprising at first, but gaining healthy fats can help you lose weight. Weight loss depends on the right balance of calories in your diet and exercise. Healthy fats provide you with the right amount of expansible energy, so you can work out pretty well and gain several health benefits. 

foods contain healthy fat for weight gain

Fats are vital nutrients that help your body grow and take excellent shape. With fat in the right places, you can get the desired shape. It depends on you whether you choose to utilize the fats as a source of energy or store them in your body.

Prevent Heart Problems

Healthy fats, including monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), including omega-3 and omega-6, are very healthy for you in the long run. These fats help lower the levels of low-density lipoproteins (LDLs) and increase the amount of high-density lipoproteins (HDLs) in your blood. What this seemingly confusing statement means is that your body will have more of the good cholesterol, HDL, and will tend to have a lesser amount of the bad cholesterol, which is LDL. 

The bad cholesterol (LDL) tends to clog your arteries and leads to coronary heart disease. It can lead to severe chest pain and can be fatal later in life. So, the consumption of fats with the right amount of MUFAs and PUFAs should be among the priorities when making a selection of a diet with a healthy fat.

foods contain healthy fat for weight gain

Help With Resolving Inflammation

Healthy fat helps significantly to reduce swelling. Inflammations are not only painful but also debilitating for several individuals. With the right amount of healthy fat, inflammation resolves quicker than before. Healthy fats help you boost your immune system. An advanced and robust immune system is beneficial for fighting the bacteria and other pathogens that are causing inflammation. 

Healthy fats also help make healing faster. After damage, it’s your healthy fats, besides your blood proteins, that assist you in better healing and sealing of the wounds. It will also help get fatter legs.

Sharpen Your Brain And Prevent Brain Diseases

Food rich in healthy fats, like almonds and nuts, can be an excellent option for strengthening your mental capabilities. With the utilization of the right amount every day, you are sure to have a better memory and will be more active while performing your daily activities. So, you are not far from attaining a super brain.

foods contain healthy fat for weight gain

FAQs About Healthy Fat For Weight Gain

Is Banana Safe For Diabetic People?

A medium-sized banana does not contain so many carbohydrates in it. It does raise blood sugar immediately.

Therefore, a medium-sized banana is safe. However, it must not be taken on a regular basis.

Doesn’t Butter Pose Risk For People With Cholesterol?

Butter contains saturated lipids, also known as ‘bad cholesterol.’ If the butter is consumed in large quantities, it increases the risk of heart disease and other chronic diseases. But taking it in small quantities is safe and helps in gaining weight.

Which Food Can We Find The “MUFAs” And “PUFAs”?

Monounsaturated fatty acids (MUFAs) and Polyunsaturated fatty acids (PUFAs) can be found in several foods such as avocados, peanut butter, canola oil, nut butter, rice, bran, peanut oil, soybean oil, sunflower oil, etc.

Which Foods Can Help With Inflations?

Among the vegetables, leafy green vegetables like spinach and tomatoes are very effective against inflammation. Whereas among fruits, oranges, cherries, blueberries, and strawberries can be very helpful. Moreover, olive oil, almonds along with walnuts are also anti-inflammatory.


Several brain diseases like dementia (an illness involving forgetting things) can be prevented with a diet having healthy fats. Depression is a severe and disturbing mental condition. It reflects poor mental health. Healthy fats help you fight depression and maintain the positive energy inside you. It enables you to cope with the challenges you face. So, having a diet full of healthy fats is suitable for your mental as well as for gaining healthy fat. 

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