Avoiding fat is typically a good thing, but one type of fat should be in your diet. Omega-3 fatty acids have a ton of health benefits that you might not know about. STACK talked to sports dietitian Leslie Bonci to learn about these benefits and find out what foods you can eat to reap them.

RELATED: The Importance of Omega-3 Fatty Acid Supplements

Omega-3 fatty acids are polyunsaturated fats that have anti-inflammatory effects, lower the risk of heart disease and might lower the risk of cancer. The daily recommended amount of Omega-3 fatty acids is 1.0 to 1.5 grams or 1,000 to 1,500 mg.

RELATED: Why High-Fiber Foods Aren’t Just for Old People

You can get the healthy fats your body needs in a number of different ways. Fatty fish such as salmon is a great source. If you don’t like fish, you can take supplements such as fish oil and krill oil. In addition, there are plant-based sources of O-3FA. Other sources include milk that has  Omega-3 added to it, chia seeds and flax seeds.

To learn more on Omega-3 fatty acids, check out the video above.