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When they replace saturated fats in the diet, they help reduce blood cholesterol levels and thus lower the risk of heart disease. The 2005 Dietary Guidelines for Americans recommend keeping total fat intake between 20 and 35 percent of calories with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as omega 3 and omega 6 fatty acids fish, nuts, and vegetable oils.Canola, olive, peanut, high oleic omega 3 and omega 6 fatty acids safflower and sunflower oils, and nuts are rich in monounsaturated fats. Sources of alpha-linolenic and linoleic acids, which are unsaturated fats and essential, include vegetable oils, walnuts, and flaxseed.CholesterolCholesterol omega 3 and omega 6 fatty acids is a fat-like substance that is necessary in many physiological processes such as, a component of cell membranes, the production of bile acids (which aid in food digestion), and in the production of sex hormones.
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