Bushra Griffith
Cheddar cheese is a beloved food across the world, but it has been blacklisted by some as a food that is unnecessarily loaded with saturated fat and cholesterol. However, research has shown that eating cheese in moderation may help lower cholesterol, especially in middle-aged adults. Cheddar cheese is also a good source of calcium, which is an important nutrient for promoting bone health. While it is true that eating too much cheese can increase your risk of cardiovascular disease, recent studies have shown that cheese is neutral when it comes to cardiovascular health.
Does Cheddar Cheese Clog Arteries?
| Characteristics | Values |
|---|---|
| High in saturated fat | Cheddar cheese has high levels of saturated fat compared to other dairy products. |
| High cholesterol | Eating foods high in saturated fats can raise cholesterol levels and put you at risk of cardiovascular disease. |
| Lower cholesterol | Despite its saturated fat content, eating cheddar cheese in moderation may help lower cholesterol. |
| Heart health | Research suggests that cheese intake is inversely associated with type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. |
| Sodium content | Cheddar cheese is high in sodium, which contributes to hypertension, a risk factor for heart disease. |
| Portion size | Cheese can be part of a heart-healthy diet when consumed in moderation and paired with other heart-healthy foods. |
| Alternatives | Low-fat or reduced-fat cheese options are available for those concerned about saturated fat intake. |
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What You'll Learn
- Cheddar cheese is high in saturated fat, which can raise cholesterol and cause cardiovascular disease
- Research suggests that eating cheddar cheese in moderation may help lower cholesterol
- Cheddar cheese is a good source of calcium, which promotes bone health and reduces osteoporosis risk
- Cheddar cheese is high in sodium, which contributes to hypertension and heart disease risk
- Cheddar cheese can be part of a heart-healthy diet when paired with the right foods
Cheddar cheese is high in saturated fat, which can raise cholesterol and cause cardiovascular disease
Cheddar cheese is a popular option for snacking and cooking. However, it is high in saturated fat, which can have adverse health effects. Eating foods high in saturated fat can increase low-density lipoprotein (LDL) cholesterol levels, also known as "bad" cholesterol. High LDL cholesterol levels are associated with an increased risk of cardiovascular disease.
Despite this, the relationship between cheese consumption and cardiovascular health is complex and currently a subject of ongoing research. While some studies have linked cheese intake to increased LDL cholesterol, recent research suggests that cheese consumption may not be as detrimental to cardiovascular health as once believed. For example, a 2022 study in Nutrients found an inverse association between cheese intake and cardiovascular diseases, including type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. This suggests that consuming more cheese was associated with a lower risk of these diseases.
Additionally, it is important to consider the role of other dietary factors. For instance, replacing dairy fat with other animal fats, such as those from meat, may slightly increase the risk of cardiovascular disease. On the other hand, a diet rich in vegetables, wholesome carbohydrates, and vitamin-rich protein sources can complement the consumption of full-fat dairy products.
While the evidence suggests that moderate consumption of cheddar cheese is unlikely to have severe adverse effects on cardiovascular health, it is always important to practice moderation and ensure a balanced diet. Those concerned about their cholesterol levels or cardiovascular health should consult with a healthcare professional to determine the best dietary choices for their specific needs.
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Research suggests that eating cheddar cheese in moderation may help lower cholesterol
Cheddar cheese is a beloved food, regularly ranking at the top of favourite cheese surveys. However, it has fairly high levels of saturated fat compared to other dairy products, which can raise cholesterol levels and put you at risk of cardiovascular disease.
Despite this, research suggests that eating cheddar cheese in moderation may help lower cholesterol. A 2022 study in Nutrients found an inverse association between cheese intake and type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke (meaning that the more cheese was consumed, the lower the risk was). This is supported by a 2016 study in the American Journal of Clinical Nutrition, which found that cheese intake was inversely associated with five of the ten cardiovascular diseases, including type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
Another study found that participants had more success getting their cholesterol levels down after eating full-fat cheese than people who ate reduced-fat cheese or butter. This was true for both overall levels and LDL ("bad") cholesterol. Researchers credit this effect to the "cheese matrix", which describes how the arrangement of proteins and calcium in cheese offers a variety of health benefits.
While cheese can be part of a heart-healthy diet, it is one of the main contributors to saturated fat in the standard American diet. As such, it should be enjoyed in moderation, and paired with other heart-healthy foods.
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Cheddar cheese is a good source of calcium, which promotes bone health and reduces osteoporosis risk
Cheddar cheese is a beloved food in America, often ranking at the top of favourite cheese surveys. It is also one of the best sources of bone-healthy nutrients, according to the International Osteoporosis Foundation. This is because cheddar is a rich source of calcium, which is one of the most important nutrients for promoting bone health and reducing osteoporosis risk.
Calcium plays a crucial role in building strong bones and preventing conditions like osteoporosis, rickets, and broken bones. Dairy products, such as milk and cheese, are essential sources of calcium and vitamin D, both of which are necessary for maintaining bone health. While losing bone mass is a natural part of ageing, not consuming enough calcium can accelerate this process.
Cheddar cheese, in particular, stands out among other cheeses for its calcium content. Hard cheeses, including cheddar and parmesan, contain higher amounts of calcium compared to other types of cheese. This means that incorporating cheddar cheese into your diet can be an efficient way to increase your calcium intake and promote bone health.
In addition to its benefits for bone health, cheddar cheese also offers other nutritional advantages. It is a source of vitamin K, which also contributes to strong bones. Additionally, snacking on cheese instead of sugary snacks can help improve dental health and reduce the risk of cavities.
However, it is important to remember that cheddar cheese should be consumed in moderation due to its high saturated fat content. While recent research suggests that full-fat dairy products may not significantly impact blood cholesterol levels, excessive consumption of saturated fats can still pose risks to cardiovascular health. Therefore, enjoying cheddar cheese as part of a balanced diet that includes plenty of vegetables, wholesome carbs, and vitamin-rich protein sources is recommended.
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Cheddar cheese is high in sodium, which contributes to hypertension and heart disease risk
While cheddar cheese is often associated with high cholesterol and fat content, recent studies have shown that eating cheese may not necessarily clog your arteries. In fact, research indicates that consuming cheese in moderation may help lower cholesterol levels, especially in middle-aged adults. However, it is important to note that cheddar cheese is high in sodium, and excessive sodium intake can contribute to hypertension and heart disease risk.
The relationship between sodium intake and hypertension is well-established and supported by extensive research. High sodium consumption, defined by the World Health Organization as more than 5 grams of sodium per day, leads to a significant increase in blood pressure. This elevated blood pressure increases the risk of hypertension and its associated cardiovascular complications. A reduction in dietary sodium, on the other hand, has been linked to a decrease in both blood pressure and the incidence of hypertension.
The impact of sodium intake on hypertension is influenced by individual factors such as salt sensitivity. About one-third of healthy individuals and 60% of those with high blood pressure are salt-sensitive, experiencing a notable rise in blood pressure when they increase their salt intake. However, it is important to note that not everyone responds to sodium in the same way, as evidenced by the one in ten people with inverse salt sensitivity, whose blood pressure increases when they consume less salt.
The high sodium content in cheddar cheese can, therefore, be a contributing factor to hypertension and heart disease risk, especially for those who are salt-sensitive. While cheese can be enjoyed as part of a balanced diet, it is important to be mindful of the sodium content and to consume it in moderation to maintain a healthy blood pressure range. Additionally, pairing cheese with a diet rich in vegetables, wholesome carbs, and vitamin-rich protein sources can help mitigate its potential negative impact on cardiovascular health.
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Cheddar cheese can be part of a heart-healthy diet when paired with the right foods
Cheddar cheese is a beloved food, regularly ranking at the top of favourite cheese surveys. However, it has fairly high levels of saturated fat compared to other dairy products, which can put consumers at risk of cardiovascular disease. Despite this, research indicates that cheddar cheese can be part of a heart-healthy diet when consumed in moderation and paired with the right foods.
Firstly, it is important to note that cheese is one of the main contributors to saturated fat in the standard American diet. Too much saturated fat in the diet can raise LDL cholesterol levels and contribute to chronic illness and obesity, according to the National Institute of Health. Therefore, it is recommended to be mindful of the amount of saturated fat in cheddar cheese and to pair it with other heart-healthy foods.
Research suggests that eating a small portion of cheese every day may be beneficial for heart health. A 2022 study in Nutrients found an inverse association between cheese intake and type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. This means that the more cheese was consumed, the lower the risk was. Additionally, a meta-analysis of prospective cohort studies revealed an inverse association between cheese intake and coronary artery disease and stroke.
To incorporate cheddar cheese into a heart-healthy diet, it is recommended to choose low-fat or reduced-fat cheese options. One ounce of low-fat cheddar has only one gram of saturated fat, compared to the regular variety, which has closer to five grams. While low-fat cheese may not melt as well, it still provides a savoury cheesy taste. If using regular-fat cheese, it is suggested to use a smaller portion to keep the saturated fat content in check.
When incorporating cheddar cheese into a heart-healthy diet, it is also important to consider the other foods being consumed. Cheddar cheese can be paired with whole carbs, protein, and vegetables to create a balanced and nutritious meal. It can also be enjoyed as a snack with fruit or whole-grain crackers or sprinkled on a salad. By including a variety of wholesome foods, the positive effects of cheddar cheese can be maximised.
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Frequently asked questions
Cheddar cheese is high in saturated fat and sodium, which can increase your cholesterol levels and put you at risk of cardiovascular disease. However, research indicates that eating cheese in moderation may help lower your cholesterol levels. It is recommended that you pair it with other heart-healthy foods and be mindful of the portion size.
The recommended serving size of cheese is one ounce, or a chunk of cheese about the size of your thumb or a domino.
You can pair cheddar cheese with whole carbs, protein, and vegetables. It also goes well with fruits or whole-grain crackers.
If you have heart disease, it is recommended to choose low-fat or reduced-fat cheeses instead of higher-fat options. Cottage cheese is a great heart-healthy cheese option, as it is high in protein and low in saturated fat.
According to research, cheese intake is inversely associated with type 2 diabetes, meaning that the more cheese is consumed, the lower the risk.
