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The American Heart Association recommends that adults should limit their intake of saturated fats to no more than 6% of their total daily calorie intake. For a person eating 2,000 calories a day, this would be about 13 grams of saturated fat. Trans fats should be avoided as much as possible as they increase the risk of heart disease. Unsaturated fats, such as those found in nuts, seeds, fish, and avocados, are considered healthy fats and should be included in your diet. The American Heart Association suggests replacing saturated fats with unsaturated fats as much as possible to reduce the risk of heart disease. Additionally, the American Dietetic Association (ADA) and the American Heart Association (AHA) have set dietary recommendation of 20-35% of total calories consumed daily should come from fats, most should come from unsaturated fats.
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