Why Monounsaturated Fat is Important for Heart Health
Essential for Heart Health
Monounsaturated Fat plays a critical role in supporting Heart Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Lowers LDL (bad) cholesterol
Additional Support
Raises HDL (good) cholesterol
Daily Target for Heart Health
40 g per day
Adjusted based on Heart Health goals
Best Monounsaturated Fat-Rich Foods for Heart Health
These foods provide the most Monounsaturated Fat while supporting your Heart Health goals:
| Rank | Food | Monounsaturated Fat per 100g | % Daily Value | Heart Health Score |
|---|---|---|---|---|
| 0 | Macadamia Nuts (Raw) | 17.0 | 43% | |
| 1 | Avocado | 9.8 | 25% | |
| 2 | Salmon | 4.4 | 11% | |
| 3 | Eggs | 4.1 | 10% | |
| 4 | Oats | 2.2 | 6% |
How Much Monounsaturated Fat Do You Need?
General Population
45 g (Men)
35 g (Women)
Sample Daily Meal Plan
Here's how to reach your Monounsaturated Fat target naturally:
Breakfast
- Macadamia Nuts (Raw) - 100g (17.0 )
Total: 17
Lunch
- Avocado - 100g (9.8 )
Total: 9.8
Dinner
- Salmon - 100g (4.4 )
Total: 4.4
Snack
- Eggs - 50g (2.0 )
Total: 2.05
Daily Total: 33 g (83% of target)
✓ Signs of Adequate Monounsaturated Fat
- Improved Heart Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Monounsaturated Fat Deficiency
- High LDL cholesterol
- Increased inflammation
- Poor heart health markers
- Insulin resistance
- Difficulty managing weight
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.
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