6 Healthy Fats that Help Build Muscle

Although fats in food are usually thought of  as a negative thing, the truth is that you don't have to give up fats altogether. There are certain types of healthy fats that can actually help you to gain muscle mass.
6 Healthy Fats that Help Build Muscle

Last update: 09 November, 2019

Generally, people associate eating fat with being overweight. However, that’s not entirely true. Some healthy fats actually help you to build muscle mass. And, as you build more muscle, you will naturally burn more calories at rest.

Why are healthy fats important for building muscle mass?

Foods contain both healthy and unhealthy fats. Unhealthy fats generally come from fried food, junk food and some fatty cuts of meat.

On the other hand, healthy fats -as the name suggests- are recommended. Enjoy them as part of a healthy diet to maintain and build muscle mass. But of course, like all foods, healthy fats should be eaten in moderation.

Olive oil is an example of a healthy fat

Although protein intake is more commonly associated with building muscle mass, healthy fats can be powerful allies in the quest to a strong body. The main reason for this is the relationship between healthy fats and elevated testosterone production, a key hormone to building muscle.

Are all fats healthy?

Of course, not not all fats are healthy, although how you cook them can make a huge difference. For example, chicken without its skin, is considered to be a source of healthy fat. Fried chicken is not.

Healthy fats contribute to muscle growth, but as we’ve seen, it’s important to consume the right fats that are prepared in the right way. If not, you run the risk of eating too much unhealthy fat… which inevitably leads to weight gain.

Six muscle-building healthy fats

Coconut oil 

Coconut oil is one of the best healthy fats to help build muscle. This oil is rich in nutrients and fatty acids, which helps to speed up your metabolism and burn existing body fat. But to get all of these benefits, you should use unrefined coconut oil.

Coconut oil is a great healthy fat

Low-fat dairy products

Low-fat dairy, such as skim milk or low-fat yogurts, actually have very little fat, but they do have all of the nutrients that your body needs to build muscle. Therefore, consuming low-fat dairy is essential for increasing your muscle mass.


Avocados are a great source of healthy monounsaturated fats, which not only help to increase muscle mass, but also reduce the levels of bad cholesterol. Because of this, dietitians recommend regular -but moderate- consumption of this unique fruit. Not only that, eating avocados can help to prevent cardiovascular and cerebral diseases.

Avocados can help reduce bad cholesterol

Dried fruits and nuts

Dried fruits and nuts are another great source of healthy fats. But, they tend to lose many nutrients when they are cooked, so it’s important to consume them raw to get the most benefit from them. They’re a healthy and easy snack and can help to lower levels of anxiety or give a special touch to a salad.


Without a doubt, eggs are an important part of any diet. Although there has been some controversy in the past, eggs are actually very healthy. They are now highly recommended and are a source of protein and healthy fat. These protein-packed parcels can be consumed every day with total piece of mind.

Eggs are a good source of protein and healthy fats

Coconut milk

Just like the oil, dietitians recommend consuming coconut milk as a part of a balanced and healthy diet.

Most supermarkets carry many different brands and types of coconut milk, although it’s also easy to make it at home. Either way, coconut milk is rich in vitamins and healthy fats. It’s an excellent substitute for cow’s milk, with the added bonus that it doesn’t contain contain lactose.

Despite fat’s bad reputation, various scientific studies have shown that the balanced consumption of healthy fats is not only healthy,  but they also promote muscle growth.

Of course, this doesn’t mean that you can eat unlimited fats. It’s important to get them from the right sources, such as coconut oil, and cook these fats in a way that preserves their beneficial properties. But, if you keep in mind the source and preparation, fats can be an important part of your healthy diet.


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.