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The average person on a Western diet consumes 40% of their daily calorie intake in fats, which predominantly consists of saturated fats. The ideal range is 20% of all your calories, consisting of 6% saturated, 7% monounsaturated, and a 7% between polyunsaturated Omega-3 and 6.

Depending on your diet, essential fats can be found in a variety of delicious foods. Here is a guideline of some of the best sources of these fats for you and your family:


  • Chia seeds
  • Flax seeds (linseed)
  • Hemp seeds
  • Pumpkin seeds
  • Walnuts
  • Carnivorous fish such as salmon, mackerel, herring, sardines, anchovies and tuna.
  • Eggs


  • Corn
  • Hemp seeds
  • Pumpkin seeds
  • Safflower seeds
  • Sunflower seeds
  • Sesame seeds
  • Walnuts
  • Soybeans
  • Wheat germ

Aside from cutting down your saturated fat content, ensure you eat one tablespoon of cold-pressed seed oil or one heaped tablespoon of ground seeds a day, and avoid any fried food, burnt or browned fat, as well as any foods containing saturated and hydrogenated fat.

Foods with fresh polyunsaturated fats are the least consumed in a Western diet, which is why Patrick recommends supplementing with natural sources of Omega-3 and Omega-6, such as Patrick Holford’s Essential Omegas.