Why Healthy Fats is Important for Heart Health
Essential for Heart Health
Healthy Fats plays a critical role in supporting Heart Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Supports brain health and cognitive function
Additional Support
Enables absorption of fat-soluble vitamins (A, D, E, K)
Daily Target for Heart Health
60 g per day
Adjusted based on Heart Health goals
Best Healthy Fats-Rich Foods for Heart Health
These foods provide the most Healthy Fats while supporting your Heart Health goals:
| Rank | Food | Healthy Fats per 100g | % Daily Value | Heart Health Score |
|---|---|---|---|---|
| 0 | Almonds | 49.9 | 83% | |
| 1 | Chia Seeds | 30.7 | 51% | |
| 2 | Macadamia Nuts (Raw) | 21.5 | 36% | |
| 3 | Pecans (Raw) | 20.4 | 34% | |
| 4 | Brazil Nuts | 19.0 | 32% | |
| 5 | Walnuts | 18.5 | 31% | |
| 6 | Hazelnuts (Raw) | 17.0 | 28% | |
| 7 | Avocado | 14.7 | 25% | |
| 8 | Mackerel (Atlantic) | 15.1 | 25% | |
| 9 | Hemp Hearts | 14.5 | 24% | |
| 10 | Hemp Seeds (Hearts) | 14.6 | 24% | |
| 11 | Sunflower Seeds (Kernels) | 14.0 | 23% | |
| 12 | Pistachios (Roasted, Unsalted) | 12.9 | 22% | |
| 13 | Pumpkin Seeds (Pepitas) | 13.0 | 22% | |
| 14 | Salmon | 13.4 | 22% |
How Much Healthy Fats Do You Need?
General Population
65 g (Men)
55 g (Women)
Sample Daily Meal Plan
Here's how to reach your Healthy Fats target naturally:
Breakfast
- Almonds - 100g (49.9 )
Total: 49.9
Lunch
- Chia Seeds - 100g (30.7 )
Total: 30.7
Dinner
- Macadamia Nuts (Raw) - 100g (21.5 )
Total: 21.5
Snack
- Pecans (Raw) - 50g (10.2 )
Total: 10.2
Daily Total: 112 g (187% of target)
✓ Signs of Adequate Healthy Fats
- Improved Heart Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Healthy Fats Deficiency
- Dry, flaky skin
- Hair loss
- Poor wound healing
- Vitamin deficiencies (A, D, E, K)
- Hormone imbalances
- Poor brain function
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
Track Your Healthy Fats & Heart Health Progress
Log your meals and automatically track Healthy Fats intake alongside thousands of other nutrients. Get personalized insights for your Heart Health goals.
