High-calorie foods with a higher fat content can be part of a healthy diet and are often preferred over high-calorie, higher sugar foods. Refined foods with a high sugar content can raise blood sugar levels, leading to increased hunger and cravings shortly after eating. In contrast, foods higher in fat have a satiating effect on the appetite, leading to fewer cravings, which can decrease overall daily calorie consumption. Foods higher in healthy fats, such as monounsaturated or omega-3 fatty acids, are more beneficial than eating those excessively higher in saturated fats, such as ice cream or cookies.
Nuts
A high percentage of the calories in many nuts are from healthy fats. "Good fats," such as monounsaturated and polyunsaturated, may lower blood cholesterol levels and reduce risk of heart disease. Nuts are also one of the best sources of omega-3 fatty acids that are plant-based, and are appropriate for vegans and vegetarians. Among the many nuts to choose from, almonds, walnuts and pistachios are heart-healthy. A typical 1-oz. serving of almonds has 164 calories and 14.36g of fat, making 22 percent of its calories coming from fat.
Cold-Water Fish
Fatty, cold-water fish, such as salmon, herring and mackerel, are a rich source of omega-3 fatty acids. Omega-3 may decrease coronary artery disease risk and help decrease high blood pressure levels. A 4-oz. serving of salmon has 166 calories and 6.72g of fat which accounts for 10 percent of its total calorie count.
Cheese
Cheese is a high-calorie food with a high percentage of its calories coming from fats. A 1-oz. serving of hard goat's cheese has 16 percent of its calories from fat, at 128 calories and 10.09g of fat. Although many dairy products are high in saturated fats, part-skimmed milk products offer alternatives. As well, new research is showing that saturated fats may not be as bad for our health if consumed moderately. "DiabetesHealth" reports on a study published in the October, 2010 issue "Lipids," which revealed the effects of saturated fats on cardiovascular disease depend on the consumption of other nutrients in the diet, such as carbohydrates. There is no outstanding scientific evidence to show that saturated fat intake is extremely harmful.
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