Randy Chandler
Cheese is a beloved food, enjoyed for its richness, flavour, and satiating qualities. However, it is often high in saturated fat, which can increase LDL cholesterol levels. As such, cheese is generally consumed in limited amounts. This is especially true for those with high cholesterol, who are advised to monitor their saturated fat intake and opt for low-fat cheese varieties. While cheese can be a source of protein and calcium, it is also high in sodium, which can elevate blood pressure. Therefore, it is important to consider the diet as a whole when including cheese, as other foods may either lower or raise cholesterol levels when consumed with cheese.
| Characteristics | Values |
|---|---|
| Cholesterol | Cheese is high in cholesterol, but there is no clear link between eating cholesterol-rich foods and blood cholesterol levels. The saturated fat in cheese may be responsible for raising cholesterol levels. |
| Carbohydrates | N/A |
| Saturated Fat | Cheese is high in saturated fat, which can increase LDL cholesterol levels. Low-fat cheeses contain no more than 1 gram of saturated fat per serving. |
| Salt | Cheese is often high in salt, which can elevate blood pressure. |
| Protein | Cheese is a great source of protein. |
| Calcium | Cheese is a good source of calcium. |
| Weight Loss | People trying to lose weight may want to reduce their cheese intake. |
| Cardiovascular Disease | Eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, cheese may have a protective effect on the heart. |
| Stroke | Eating cheese may be associated with a lower risk of stroke. |
| Type 2 Diabetes | Eating cheese may be associated with a lower risk of type 2 diabetes. |
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What You'll Learn
- Cheese is high in cholesterol and saturated fat, but it can be eaten in moderation
- Low-fat and non-fat cheeses are available and are healthier than whole-milk cheeses
- Cheese is a good source of calcium and protein
- Eating cheese with other foods may increase cardiovascular risk factors
- Research on the health impact of cheese is mixed
Cheese is high in cholesterol and saturated fat, but it can be eaten in moderation
Cheese is a beloved staple food, enjoyed for its richness, creaminess, flavour, and satiating qualities. However, it is a food that is high in cholesterol and saturated fat. For example, full-fat dairy foods contain a high amount of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated. A high intake of saturated fat can increase LDL cholesterol levels, and because cheese is often high in sodium, it is generally recommended to eat cheese in limited amounts.
However, this does not mean that cheese is off the menu. It can still be enjoyed, but in moderation. For example, instead of eating large portions of cheese, one could opt for smaller portions, or choose vegan or reduced-fat versions. There are also fat-free and low-fat versions of cheeses that are widely available in supermarkets and contain far less saturated fat and cholesterol than their whole-fat counterparts. These can be great alternatives for those who want to reduce their cholesterol and saturated fat intake but still want to enjoy cheese.
Observational studies have also shown that cheese intake is associated with lower serum triglycerides. Furthermore, a higher intake of full-fat dairy was associated with a better cardiovascular health score than a low intake. Intervention trials have also shown that cheese intake was shown to lower LDL cholesterol compared with butter intake of equal fat content. Results from an Iranian cross-sectional trial showed that those who consumed cheese more than seven times a week did not have increased cholesterol compared with those who consumed cheese less than seven times a week.
It is important to consider the diet as a whole when thinking about cholesterol and saturated fat intake. For example, a high carbohydrate diet may increase cardiovascular risk factors, including cholesterol, in people who eat full-fat dairy products such as cheese. Therefore, it is not just about the cheese intake but also about the other foods consumed with the cheese.
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Low-fat and non-fat cheeses are available and are healthier than whole-milk cheeses
Cheese is a food source that is high in cholesterol-raising saturated fat. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, this does not mean that cheese cannot be enjoyed as part of a healthy diet. Low-fat and non-fat cheeses are available and are healthier than whole-milk cheeses.
Low-fat cheeses are made with skim milk or low-fat milk, which results in a lower total fat content and lower saturated fat content. The U.S. Food and Drug Administration (FDA) defines foods as "low-saturated fat" if they have no more than 1 gram of saturated fat per serving. The American Heart Association recommends that no more than 5% to 6% of daily calories should come from saturated fat. For a person consuming 2,000 calories per day, this means no more than 120 calories, or 13 grams, of saturated fat per day.
Low-fat cheeses, such as cottage cheese, ricotta, mozzarella, and Swiss cheese, are widely available in supermarkets. They contain far less saturated fat and cholesterol than their whole-fat counterparts. For example, a 4-ounce serving of nonfat or 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. Part-skim mozzarella has a mild, creamy flavour and is another good option for those monitoring their cholesterol intake.
In addition to being beneficial for heart health, low-fat cheeses can aid in weight loss by reducing calorie intake. However, it is important to note that reducing the fat content of cheese can affect its texture and flavour. Low-fat cheeses may be harder, gummier, or chewier than their whole-milk counterparts, and they may have more additives. Despite this, many people find the difference in taste and texture negligible and still enjoy low-fat cheeses.
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Cheese is a good source of calcium and protein
Cheese is a great source of protein and calcium. One ounce of hard cheese contains about 8 grams of protein and 180 milligrams of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 14 grams of protein and 80 milligrams of calcium.
However, it is important to note that cheese is also high in saturated fat and sodium. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Therefore, while cheese can be a part of a healthy diet, it should be consumed in moderation. The standard portion size in the UK is 30 grams, which is about the size of a small matchbox or two-and-a-half dominoes.
There are ways to include cheese in your diet while minimizing the negative health effects. For example, choosing lower-fat cheeses such as mozzarella, feta, cottage cheese, or reduced-fat cheeses will provide less saturated fat. Cooking from scratch also helps, as convenience foods often contain higher-fat cheeses. Additionally, eating cheese with certain other foods may affect health outcomes. For instance, eating cheese with high-glycemic-load foods like white bread, white rice, or sugars has been associated with weight gain. On the other hand, eating cheese instead of refined starches and sugars has been linked to less weight gain.
Overall, while cheese is a good source of calcium and protein, it is important to consume it in moderation and be mindful of the types of cheese and other foods consumed with it to maintain a balanced and healthy diet.
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Eating cheese with other foods may increase cardiovascular risk factors
Cheese is a full-fat dairy product that contains saturated fatty acids, which are known to elevate low-density lipoprotein (LDL) cholesterol, thereby increasing the risk of cardiovascular disease. The American Heart Association recommends that people without heart disease risk factors consume no more than 300 mg of cholesterol per day, while those with risk factors should limit their intake to 200 mg. As such, eating cheese with other foods high in cholesterol may further increase cardiovascular risk factors.
Cheese is also a significant source of sodium, with a one-ounce serving of cheddar containing 180 mg of sodium (8% of the daily value). High sodium intake is linked to hypertension, a known risk factor for heart disease. Therefore, consuming cheese with other high-sodium foods can contribute to increased cardiovascular risk.
The Mediterranean diet, which is known to promote heart health, recommends infrequent consumption of dairy and red meat. Instead, it emphasizes vegetables, grains, lean proteins, and olive oil. The DASH diet, which has been linked to a reduced risk of cardiovascular disease, includes more protein from low-fat dairy, meat, and poultry.
While cheese contains beneficial nutrients like protein and calcium, it is also high in saturated fat and sodium. These nutrients can increase the risk of heart disease and raise LDL cholesterol levels. Therefore, it is essential to consume cheese in moderation and choose low-fat or reduced-fat varieties when possible. Additionally, pairing cheese with heart-healthy foods can help mitigate potential negative effects on cardiovascular health.
Recent studies have also suggested that cheese intake may not be directly linked to an increased risk of cardiovascular disease. Some research indicates that cheese intake could reduce the risks of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. However, these findings should be interpreted with caution due to potential selection bias in observational studies.
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Research on the health impact of cheese is mixed
Cheese is a nutrient-dense and well-tolerated fermented dairy product consumed worldwide. It offers protein, calcium, phosphorus, potassium, and vitamin B12, making it an important food for a balanced diet. However, it also contains saturated fat and sodium, which can negatively impact health if consumed in excess.
On the other hand, high saturated fat and sodium levels in cheese are emphasized as health concerns in dietary guidelines. Cheese is the top food source of cholesterol-raising fat in the American diet, according to the National Cancer Institute. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease (CVD).
The conflicting findings may be due to differences in the amount of cheese consumed, with research suggesting that moderate intake may be beneficial, while larger amounts may have less conclusive or even negative effects. It is recommended that adults between the ages of 19 and 50 get 1,000 milligrams of calcium daily, which can be fulfilled by consuming cheese in moderation. Low-fat or fat-free cheeses are also available for those who want to reduce their saturated fat and cholesterol intake.
Overall, while cheese can be part of a healthy diet, it should be consumed in moderation as part of a balanced diet that includes other sources of calcium and protein.
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Frequently asked questions
Cheese is high in cholesterol, but it is the saturated fat in cheese that is responsible for raising cholesterol levels.
Cheese does not contain carbohydrates. However, it is often consumed with foods that do, such as pizza or burgers.
Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. Eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. However, cheese can be enjoyed as part of a healthy, well-balanced diet when consumed in moderation.
Low-fat cheeses such as cottage cheese, ricotta, and mozzarella are widely available and contain less saturated fat and cholesterol than their whole-fat counterparts. If you are looking to cut down on cheese, you can try substituting it with these lower-fat varieties or other dairy products such as yoghurt.
