Where you find them: In vegetable oils, nuts, seeds, and seafood.

How to spot them: Liquid at room temperature and when refrigerated.

Why they're good: They reduce cholesterol levels and lower your risk of heart disease.

AHA recommends: Eat fish twice a week, particularly oily fish like salmon, tuna, lake trout and mackerel. Total fats should be no more than 25 to 35 percent of your total daily calories. Create fat-sensible dishes by tossing salads with oil and vinegar or grilling up some trout with lemon and herbs.

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