My main mono fat food sources (per cronometer) are macadamia nuts, extra virgin olive oil, eggs (pastured) (I eat a lot of eggs) avocados and olives.
I probably eat more sat fats than I should still - debating about that. It’s a question of whether all sat fats are bad for Apoe4’s or only some and also my emphasis being on getting my insulin resistance down. Fine tuning can come later. So my sat fats currently come mostly from MCT oil, butter (pastured), eggs, coconut milk, macadamia nuts, and olive oil. Please don’t use me as an example of how much SFA is ok; I haven’t a clue. There are some long and extensive threads re sat fats on the Apoe4 website.
You may notice I don’t have any meats listed as sources. That isn’t because I’m a vegetarian, although I live with and cook for a pescatarian. Its partly because I eat a very wide variety of animals, fish and seafood, so they don’t show up well in cronometer. Also because per some sources, animal saturated fats may be a problem for Apoe4’s more than plant SFAs. Don’t know if true, but been eat somewhat leaner meats and then drowning in evoo.
Right now, by volume I eat @ 80% veg, mostly leafy greens. By percentage of calories, 80% fat.