According to the American Dietetic Association fatty acids should be limited to 20 to 30% of calories in your diet, the majority from mono and poly unsaturated fatty acids. Fatty acids include saturated fatty acids which the American Heart Association recommends to be less than 7% of calories from your diet and trans fatty acids which should be avoided in your diet. Omega 3 polyunsaturated fatty acids are recommended in your diet to reduce inflammation, improve cognitive function, and reduce risk of sudden and cardiac death. Omega 3 polyunsaturated fatty acids include alpha-linolenic acid found in flaxseed, canola oil, soybean oil and walnuts; eicosapentaenoic acid (EPA), docasapentaenoic acid, and docasahexaenoic acid (DHA) found in algae, fatty fish, fish oil, supplements and foods supplemented with these oils. A variety of designer foods are now fortified with EPA and DHA including cereals, eggs, and milk as labeled. The amount and quality of beneficial omega 3 fatty acids in fortified food products is variable.