Frederic Melton
Cheese is a beloved food, but it's also a source of saturated fat and sodium, which can increase the risk of cardiovascular disease. However, this doesn't mean you have to give it up entirely. Eating cheese in moderation can be part of a heart-healthy diet. The key is to choose the right types of cheese and be mindful of portion sizes. Unripened cheeses like feta and ricotta are healthier options, while processed cheeses like American cheese, which is high in sodium and saturated fat, should be avoided. Lower-fat cheeses, such as mozzarella, are also better choices. Additionally, pairing cheese with heart-healthy foods like fruits, vegetables, legumes, and whole grains can enhance its benefits. While more research is needed, some studies suggest that cheese consumption may even be linked to a lower risk of heart disease and stroke. So, for cheese lovers, there are ways to enjoy this dairy delight while also caring for your heart.
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What You'll Learn
Heart-healthy cheeses include unripened cheeses like feta
Cheese is a great source of protein and calcium. However, it is also a source of saturated fat and sodium, which can increase the risk of cardiovascular disease. Thus, while choosing a cheese, it is important to consider its nutritional breakdown.
Unripened cheeses like feta are considered the healthiest for the heart. Feta is traditionally made from sheep's milk or sheep and goat's milk. Other unripened cheeses include goat's cheese, ricotta, and cottage cheese. These cheeses are lower in fat and calories. For example, a 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
Ripened cheeses like cheddar, Monterey jack, and mozzarella are also healthy for the heart, as long as they are consumed in reduced-fat versions. Brie and other super-soft cheeses like Camembert contain a lot of fat and should be avoided.
Processed cheeses, like American cheese, are also best avoided as they contain added preservatives, colorings, and fats. These cheeses are highly processed and often have a high sodium content.
In general, cheese can be consumed in moderation, even by those with heart-related health concerns. It is recommended to pair cheese with healthy foods like whole-grain crackers, salad, roasted asparagus, black beans, rice, and fruits.
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Processed cheese is considered the unhealthiest
Cheese is a great source of protein and calcium. However, it can also be high in saturated fat and sodium, which can increase the risk of cardiovascular disease. Generally, the more processed a food is, the less healthy it is likely to be.
Processed cheese products, such as American cheese, are made by combining natural cheese with other ingredients like emulsifiers, stabilizers, preservatives, and artificial flavourings. They often contain less real cheese and more additives such as oils, whey, and food colourings. These additives can include unhealthy fats, including trans fats and saturated fats, which are added to enhance texture and flavour and to make the product shelf-stable. Trans fats have been linked to raised LDL cholesterol levels, lower HDL cholesterol, and chronic inflammation, which can lead to heart disease. Processed cheese products also tend to be high in sodium, which can contribute to hypertension, kidney damage, and fluid retention.
Natural cheeses, on the other hand, are made with minimal ingredients such as milk, salt, rennet, and cultures. Examples include cheddar, brie, gouda, feta, and mozzarella. These cheeses are generally lower in sodium and saturated fat, making them a better choice for heart health. For instance, part-skim mozzarella, reduced-fat gouda, and reduced-fat fontina are all healthier options that still have good meltability.
While it can be challenging to give up processed cheese, it's important to treat it as an occasional treat rather than a dietary staple. By choosing natural cheeses and limiting consumption, individuals can make informed decisions that support their long-term well-being.
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Cottage cheese is low-calorie and high-protein
Cheese is a great source of protein and calcium. However, many popular varieties are made from whole milk and are high in saturated fat. Eating too much saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke.
Cottage cheese is a notable exception to this rule. It is low in calories and high in protein. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. This makes it the best low-fat, high-protein cheese.
Cottage cheese is also a good source of calcium, which is important for bone health. It can be added to many recipes, including eggs, pancake mix, muffins, cakes, and can be used as a substitute for sour cream or ricotta cheese.
Cottage cheese is also a good option for people with type 2 diabetes. It has a limited impact on blood glucose levels compared to other low-fat dairy products. It also helps build muscle, as the high protein content comes mostly from casein, which is slowly absorbed and can build muscle as well as whey protein.
However, it is important to note that cottage cheese can be high in sodium. If you are watching your salt intake, consider buying low-sodium or sodium-free varieties.
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Portion size matters—grated cheese can be misleading
While cheese can be a part of a healthy, well-balanced diet, it is important to be mindful of the type of cheese and the portion size consumed. Grated cheese, in particular, can be misleading in terms of portion size.
When cheese is grated, it can be challenging to determine the amount being consumed. Most people tend to use smaller amounts when grating cheese, typically around 20-30 grams per slice for a sandwich. However, when grating cheese into sauces, toasties, or jacket potatoes, it is easy to exceed a healthy portion size without realising it. For example, a serving of ripened cheese is typically one ounce (about a one-inch cube), but once grated, it becomes difficult to visualise this recommended amount.
To ensure you are staying within a healthy range, it is helpful to weigh grated cheese to gain a better understanding of portion size. Additionally, keep in mind the "knob" of cheese that may be left over after grating. These small pieces can add up, and consuming them can contribute to extra calories over time.
When it comes to heart-healthy cheeses, it is recommended to opt for unripened varieties, such as feta, which are lower in fat and sodium. On the other hand, processed cheeses, like American cheese slices, are considered less healthy due to their high levels of saturated fat and sodium. Cottage cheese is also a good option as it is low in calories and high in protein, offering about 80 calories and 12 to 14 grams of protein per 4-ounce serving of nonfat or 1% milkfat.
In addition to portion size, it is worth noting that the way cheese is paired with other foods can impact its heart-healthiness. For instance, instead of eating cheese on a chicken sandwich, consider adding it to an apple as a snack. This way, you're including cheese in your diet while also incorporating fruit, which can be beneficial for your heart.
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Pair cheese with healthy foods like whole-grain crackers or salad
Cheese can be a part of a healthy, well-balanced diet, but it's important to pay attention to the type of cheese and the amount consumed. While some cheeses are high in saturated fat and cholesterol, there are also healthier options available.
If you're looking to pair cheese with whole-grain crackers, here are some suggestions:
- Cracker choices: Go for classic butter or water crackers, or opt for wheat or multi-grain crackers. You can also try Wasa whole grain crackers or Whole Grain Ritz for a fibre boost.
- Cheese options: Choose high-quality cheeses that you enjoy. You can go for sliced or cubed cheese, or even shred your own cheese for a fresher taste. If you're watching your cholesterol and saturated fat intake, consider reduced-fat options or low-fat, high-protein cheeses like cottage cheese.
- Toppings: To elevate your cheese and cracker experience, add toppings like fresh herbs (thyme, rosemary, oregano, or chives), a drizzle of honey, or a dollop of preserves. You can also pair your cheese with a slice of fruit, such as apple, pear, or mango, for a sweet and savoury combination.
Now, if you're looking to pair cheese with a salad, here are some ideas:
- Salad greens: Start with a base of fresh green leaves like romaine lettuce, baby gem, or purple kale.
- Cheese choices: Opt for medium to hard cheeses that you can crumble, shred, or cube. Popular choices include Parmesan, especially for Caesar salads, and blue cheese, which adds a creamy texture. Other options include Swiss cheese, cheddar, mozzarella, and feta. If you're feeling adventurous, try goat cheese for a tart flavour.
- Additional ingredients: Include some pickled gherkins or crisp cucumbers for added crunch and tang. You can also experiment with other ingredients like bacon, which pairs well with blue cheese in a steakhouse wedge salad or a classic Cobb salad.
Remember, when pairing cheese with whole-grain crackers or salad, always enjoy in moderation and balance it with other healthy foods.
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Frequently asked questions
Cheese is fine in moderation, even if you have heart-related health concerns. A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. However, it's best to pair cheese with healthy foods like whole-grain crackers or salad.
Unripened cheeses like feta and ricotta are the healthiest. Cottage cheese is also a good option as it is low in calories and fat and high in protein. Other healthier options include mozzarella, gouda, fontina, and Swiss cheese.
Processed cheeses like American cheese slices are not heart-healthy due to their high levels of calories, saturated fat, and sodium. Other cheeses to avoid include cheddar, Monterey jack, brie, camembert, and edam.
Lean meat, yoghurt, beans, and leafy greens are all alternatives to cheese that provide similar nutrients.
