10 Best Sources of Heart-Healthy Fat (Pork Made the List)

Monounsaturated fat is the one type of fat even strict cardiologists agree on: it lowers LDL without dragging down HDL. This video goes through the ten richest sources — olive oil and macadamias, yes, but also three animal fats that almost never make these lists: pork lard, eel, and chicken fat. Every gram-per-100g figure comes from USDA FoodData Central and appears on screen, and the full ranked table is at the end. Not in order of MUFA content — the surprises are spread through the list on purpose. ▶ 10 Foods I Eat Every Day → TIMESTAMPS 0:00 Intro — why MUFA is the one fat everyone agrees on 0:31 1 · Olives — 73 g MUFA / 100 g 2:08 2 · Macadamia nuts — 59 g 3:18 3 · Pork (lard) — 45 g 4:43 4 · Avocado — 9.8 g 5:58 5 · Eel — 9.2 g 7:16 6 · Hazelnuts — 46 g 8:15 7 · Peanut butter — 24 g 9:09 8 · Pesto (pine nuts 18.7 g) 10:13 9 · Almond oil — 70 g 11:23 10 · Poultry fat — 45 g 12:27 The full ranking + what it all means WHAT THIS VIDEO COVERS Grams of monounsaturated fat per 100 g for all ten, from USDA data Oleocanthal in extra virgin olive oil and the ibuprofen-like mechanism (Beauchamp et al. 2005) Why lard has less saturated fat and less cholesterol than butter, gram for gram The difference between natural and hydrogenated lard Sweet almond oil vs bitter almond oil — only one is edible Sources referenced on screen: USDA FoodData Central for every figure; Beauchamp et al. 2005 (Nature) for oleocanthal. Full references appear in the video. This video is for general information and is not medical advice. Monounsaturated fat is still fat — portions matter, and if you have a lipid disorder or heart disease, talk to your doctor before changing your fat intake. Which one surprised you most — eel or pork? Tell me in the comments. #HealthyFats #Nutrition #NutritionScience #OliveOil #HealthyEating