In order toincrease testosterone naturally, you need to consume a lot of dietary fat. Researchers have found, according to one study, that low fat diets lowered testosterone levels dramatically, however, a high fat diet produced the opposite effect, with a sharp increase in serum testosterone.


There are several different types of dietary fat:


Monounsaturated Fats or MUFAs are liquids at room temperature and semisolid or solid when refrigerated. monounsatured fat sources include – whole milk products, nuts, avocado, olive oil, sunflower oil, canola oil, corn oil, grapeseed oil, safflower oil,andhemp oil.
Polyunsaturated fats or PUFAs cause an increased risk of cardiovascular disease and general inflammation in the body. They also wreck testosterone levels, and may cause an increased risk of hypothyroidism. Foods high in polyunsaturated fatty acids include – margarine, sunflower oil, canola oil, soybean oil, fish oil, krill oil, walnuts, sunflower seeds, sesame seed oil, corn oil, and cottonseed oil. The one healthy exception for polyunsaturated fats is omega-3 found in wild fish.


Trans-fats found in “vegetable oil” may seem healthy at first glance, however, many experts consider Trans-fats to be toxic, highly processed,anda big NO-NO for human intake. Trans-fat acids are not found in anything natural; rather they are the product of highly processed vegetable oils. Trans fat content is a primary reason why fast food is so unhealthy.


The quality of the fat you consume matters as well. For example, polyunsaturated fat is healthy if the source is wild fish, high in omega-3 content, while low in omega-6 content. However, polyunsaturated fat is unhealthy from high sources high in omega-6 such as margarineorsoybean oil.


The best fats for testosterone production are saturated fats found in organic coconut oil as well as grass-fed meatandbutter.Most nutsandolive oil, which are mainly monounsaturated fatty acids may help to boost testosterone, although many other monounsaturated fats have the opposite effect. With the exception of Omega-3 polyunsaturated fats, most of the others (found in margarine, soybean oil, sunflower oil, canola oil, and cottonseed oil) actually may damage testosterone levels along with your overall health.



Research studies have shown that a diet with less than 40 percent of energy as fat mainly from animal sources (saturated) lead to a decrease in testosterone levels. In addition to saturated fats, monounsaturated fatsand polyunsaturated fats, found in avocadoes and nuts, are essential for building testosterone.


Here is a list of fats known to help boost testosterone:


Butter from grass fed organic milk

Coconuts and coconut oil

Grass fed meats

Olives and Olive Oil

Organic, pastured egg yolks

Palm oil

Raw nuts such as almonds and pecans

Unheated organic nut oil


So the bottom line is – if you want to increase testosterone levels naturally, don’t opt for a low fat diet. Aim to eat meals containing adequate amounts of monounsaturated or saturated fats at every meal including avocados, almonds, olive oil, red meat, and whole eggs.The saturated fat contains cholesterol, which is a precursor to testosterone while the polyunstaturated fat in Omega-3 fatty fish such as salmon promotes good circulation and blood flow—an important element for strong erections.