Healthy fats

Written by Rhian Hunter

Diet and proper nutrition plays a key role in our health and can especially be helpful in increasing progesterone naturally. There are also a number of lifestyle modifications that you can make to also help increase progesterone.

Incorporating healthy fats should be top priority.

Progesterone and other sex hormones are synthesised from protein, fat, and cholesterol. If the body doesn’t obtain enough of these nutrients from the diet, hormone production can be affected. Therefore, individuals who follow a low-fat, low-cholesterol diet may experience symptoms of low oestrogen or progesterone.

For optimal hormone production, your body requires a consistent intake of healthy fats.

So, what types of fats are considered “healthy?”

In general, fats that are found in natural foods like mackerel, olives and ghee are good for you, while those found only in manufactured, processed foods are harmful to your health. Namely, you should avoid trans fats, found in hydrogenated and partially-hydrogenated oils, and used in your processed and packaged foods; these contribute to a number of health problems.

It’s important to include both saturated and unsaturated fats in your diet. You can find these fats in a variety of whole foods. Animal products like butter, ghee, goat’s cheese, and meat are good sources of saturated fats, while coconut oil also contains them. Fatty fish like salmon, nuts, olives, avocado, and flaxseed are all great sources of unsaturated fats.

Along with healthy fats; there are some other key foods and lifestyle modifications you can easily incorporate into your day to help boost progesterone.

Nuts & Seeds

They are excellent sources of zinc, a mineral that plays a vital role in regulating the production of follicle-stimulating hormone (FSH) during the first half of the menstrual cycle. Most nuts and seeds are rich in magnesium, which is another important nutrient for balancing the menstrual cycle.

Dark Chocolate (70% or higher) / Cacao

Consuming dark chocolate in moderation, may offer a boost to hormone health. It’s also a great souce of magnesium.

Turkey, Chicken, Eggs & Livers

Protein’s building blocks – amino acids – play a cruical role in the synthesis of hormones like progesterone within the body.


Oats have a higher protein content than many other grains. They contain all nine essential amino acids required by the body for optimal function and hormone synthesis.