Research allows a minimal daily allowance for healthy fats, around one to two teaspoons for adults and less for children. Involving unsaturated (healthy) fats in minimum quantity is integral to a healthy diet, supporting in the absorption of vitamins (A, D, E, and K), minimizing the risk of heart disease, and reducing cholesterol levels if such healthy fats replace saturated (bad) fats in the diet. Monounsaturated fats obtained in olive oil, canola oil, avocados, cashews, and almonds, as well as polyunsaturated fats such as omega-3 (found in oily fish) and omega-6 (found in safflower and soybean oil, and Brazil nuts), are necessary components.