Top Heart-Healthy High Monounsaturated Fat Foods

Health Professional

Monounsaturated fats have many health benefits. These fats provide the body with energy and may also help to lower LDL (or bad) cholesterol. They also help reduce blood sugar fluctuations in those with type 2 diabetes when used to regularly replacing carbohydrates in a diet. Plant foods are the highest source of monounsaturated fat and they are often coupled with Vitamin E. You can find monounsaturated fats in plant foods such as avocado, nuts, seeds, and vegetable oils.

How much monounsaturated fats?

There is no official daily recommendation for how much monounsaturated fat we should consume each day. However, as a general rule, it is recommended that we have 25 to 30 percent of our total calories coming from fat sources daily. This percentage of fat sources should be comprised of unsaturated (polyunsaturated or monounsaturated) sources rather than saturated fat sources.

Too little monounsaturated fats?

Because there is no official daily recommendation of the amount of monounsaturated fat we should consume, there is no clear amount on how much is too little. But the benefits of swapping out saturated fats for unsaturated fats continue to be proven in scientific research. For example, making the swap from butter to olive oil improves cardiovascular health and may aid in the management of type 2 diabetes. Fat is necessary for our bodies to function properly.

Too much monounsaturated fats?

Even though we do not have clear numbers of the amount of monounsaturated fat we should be consuming, it is important to keep in mind that all fat is calorie dense. Consuming an excess amount of fat may lead to weight gain.

How to include monounsaturated fats everyday

Obtaining needed nutrients in your diet is always preferable to supplements. Monounsaturated fats are abundant in a variety of foods. Nuts, seeds, oils, and some types of produce are the best sources.

Add these foods to your cart to make sure you are getting enough monounsaturated fats in your diet each day.

Meat and seafood

  • Pickled herring
  • Halibut
  • Mackerel
  • Salmon
  • Sardines


  • Sunflower oil
  • Olive oil
  • Canola oil


  • Macadamia nuts
  • Almonds
  • Pecans
  • Cashews
  • Peanuts
  • Pistachios
  • Dried pumpkin seeds
  • Sunflower seeds


  • Quinoa
  • Oat bran
  • Sorghum


  • Avocado
  • Tempeh

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