Patrick Oconnell
Cheese is a beloved food, with consumption nearly doubling in the average American household over the past four decades. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. While cheese can be part of a healthy, balanced diet, it is important to monitor intake and opt for reduced-fat or low-fat varieties if one has high cholesterol. This is because too much saturated fat can raise the level of low-density lipoprotein, or LDL (bad) cholesterol, which can lead to a buildup of plaque in the arteries, increasing the risk of heart disease and other problems.
| Characteristics | Values |
|---|---|
| Cheese consumption in the US | Nearly doubled in the average American household over the past four decades |
| Cheese and cholesterol | Cheese is high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease |
| High cholesterol | Defined as having total cholesterol numbers above 240 mg/dL |
| Recommended cholesterol intake | People with risk factors for heart disease should consume no more than 200 mg of cholesterol per day. People without risk factors should consume no more than 300 mg of cholesterol per day. |
| Portion size | 30g (the size of a small matchbox or two-and-a-half dominoes) |
| Recommended daily calcium intake | 30g of cheese provides 7-25% of an adult's daily calcium requirements |
| Low-fat cheeses | Lower in cholesterol than full-fat cheeses |
| Reduced-fat cheeses | Reduced-fat Cheddar, Swiss, and mozzarella are lower in saturated fat than their full-fat counterparts |
| Other low-fat cheeses | Cottage cheese, ricotta cheese, and fat-free cheeses |
| High-fat cheeses | Cheddar, American cheese, Roquefort, halloumi, feta, and cheese singles |
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What You'll Learn
Cheese is high in saturated fat and salt, which can lead to high cholesterol
Cheese is a tasty treat, but it can be high in saturated fat and salt, which can lead to high cholesterol. While cheese can be included as part of a healthy, balanced diet, even for those with high cholesterol, it is important to be mindful of portion sizes and the type of cheese consumed.
Cheese is a good source of protein and calcium, but it is also high in saturated fat and salt. A 30g portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps. High intake of saturated fat and salt can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
Cheese lovers need not despair, as there are ways to include cheese in your diet while being mindful of your health. Firstly, it is important to keep cheese portions small. A standard portion size is 30g, or the size of a small matchbox or two-and-a-half dominoes. You can also opt for reduced-fat cheeses, such as reduced-fat Swiss or Cheddar, which are lower in saturated fat than their full-fat counterparts. Mixing full-fat and reduced-fat varieties is another option to reduce saturated fat intake.
Some cheeses are naturally lower in fat and cholesterol, such as cottage cheese, ricotta cheese, and fat-free cheeses. These options can be great substitutes for higher-fat cheeses. Grating cheese can also help to reduce portion sizes, as most people use less grated cheese compared to pre-cut slices.
While cheese can be enjoyed in moderation, it is always a good idea to consult with a healthcare professional or registered dietitian nutritionist to determine what works best for your individual health needs.
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Low-fat cheeses are better than full-fat cheeses
Cheese is a great source of protein and calcium. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure. High levels of "bad" cholesterol can increase your risk of heart disease or stroke. As such, experts recommend consuming less than 300 milligrams of dietary cholesterol per day.
A single slice of Monterey Jack cheese, or 21 grams, contains 18.7 milligrams of cholesterol. While a little cheese in your diet won't hurt, it can quickly add up to a major source of dietary cholesterol. Therefore, it is advisable to opt for low-fat cheeses over full-fat cheeses.
Low-fat cheeses contain no more than 1 gram of saturated fat per serving and include non-fat and low-fat versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, and mozzarella. For example, a 4-ounce serving of non-fat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
Reduced-fat Cheddar cheese is another good option, as it contains 30% less fat than the standard variety. On average, it contains 22% fat (14% saturated) compared to standard Cheddar, which contains about 35% fat (22% saturated). Similarly, reduced-fat mozzarella typically contains 10% fat and 7% saturated fat, while the standard variety contains 18% fat and 12% saturated fat.
In conclusion, while cheese can be a part of a healthy and well-balanced diet, opting for low-fat cheeses over full-fat cheeses can help reduce your intake of saturated fat and cholesterol. This can be especially beneficial for individuals with high cholesterol or risk factors for heart disease.
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Cheese can be eaten in moderation, even by those with high cholesterol
Cheese is a beloved food, with consumption nearly doubling in the average American household over the past four decades. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
Despite this, cheese can still be enjoyed as part of a healthy, balanced diet, even for those with high cholesterol. The key is moderation and portion control. A standard portion of cheese is considered to be 30 grams, which is the size of a small matchbox or two-and-a-half dominoes. This amount provides seven per cent of your daily calories and can contain more salt than a packet of crisps.
To reduce your intake, it is recommended to keep cheese portions small and weigh them to avoid overindulging. You can also opt for reduced-fat or low-fat cheeses, which have lower saturated fat content. For example, reduced-fat Swiss or Cheddar, part-skim mozzarella, or cottage cheese are healthier options. Additionally, grating cheese can help you use less while still adding flavour to your dishes.
While cheese can be included in your diet, it is important to be mindful of your overall saturated fat and salt intake. Limiting these can help maintain a healthy heart and manage cholesterol levels. Consulting with a registered dietitian or healthcare professional can provide tailored advice based on individual health needs.
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Portion control is important when eating cheese
Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD). Therefore, portion control is important when eating cheese.
Firstly, it is important to know how much cheese constitutes a portion. In the UK, the standard portion size is 30g (the size of a small matchbox or two-and-a-half dominoes). This is a good rule of thumb to follow when thinking about portion control. If you are grating your cheese, it can be difficult to estimate how much you are using, so it may be helpful to invest in a food scale. This way, you can accurately measure out your portions and ensure you are not exceeding the recommended amount.
When it comes to cheese, it is also important to consider the type of cheese you are consuming. Some cheeses are higher in fat and cholesterol than others. For example, cheddar and American cheese are among the highest in cholesterol and saturated fat. On the other hand, ricotta cheese, cottage cheese, and fat-free cheeses are much lower in fat and cholesterol. If you are watching your cholesterol intake, opting for these lower-fat varieties can be a great way to continue enjoying cheese while maintaining portion control.
In addition to choosing lower-fat cheeses, you can also try mixing full-fat and reduced-fat varieties. This can help reduce your overall saturated fat intake while still enjoying the flavour of full-fat cheese. It is also a good idea to be mindful of how much cheese you are adding to dishes. For example, when sprinkling cheese on top of a dish, it is easy to add too much. Using a smaller serving of a vintage or mature cheddar can add flavour without the need for a large portion.
Finally, it is important to remember that cheese is not the only source of dairy in your diet. The daily recommended intake includes three 30g portions of dairy products, so make sure to include other options such as yoghurt and milk, which are lower in fat and salt. By including a variety of dairy products, you can ensure you are getting enough calcium while also maintaining portion control and a healthy cholesterol intake.
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Some cheeses are healthier than others
Cheese is a great source of protein, calcium, and vitamin D. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure. This increases the risk of cardiovascular disease (CVD).
The good news is that cheese can be included as part of a healthy, balanced diet, even for those who have high cholesterol. Some cheeses are healthier than others, and it's important to watch your portion sizes. A standard portion size in the UK is 30g, which is the size of a small matchbox or two-and-a-half dominoes.
If you're looking for leaner options, fresh, unripened cheeses like goat cheese, feta, ricotta, and cottage cheese are good choices. These cheeses are produced by the coagulation of milk and cream and are lower in calories and fat. Feta, for example, is often packaged in brine and can be high in sodium, but it is typically lower in calories than many other cheeses. Cottage cheese, in particular, is recommended for weight loss as it is high in protein and can increase feelings of fullness, leading to decreased overall calorie intake.
Ricotta is another healthy choice, with less salt and fat than most cheeses. It is also a good source of calcium. If you're looking for a cheese with more calcium, part-skim mozzarella is a great option, providing about 15% of the Daily Value in a one-ounce serving.
For those with lactose sensitivity or irritable bowel syndrome, hard cheeses like Parmesan can be better for reducing gut symptoms. These cheeses have a longer shelf life due to their low moisture content, and their intense flavor means a little goes a long way.
When it comes to reducing fat intake, some recommend opting for low-fat or reduced-fat cheeses. However, recent research suggests this may be more complex. Full-fat cheeses have been linked to a lower risk of diabetes and obesity in some studies, and low-fat cheese can be highly processed, with unhealthy additives.
In summary, while some cheeses are healthier than others, it's important to consume cheese as part of a balanced diet and watch your portion sizes.
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Frequently asked questions
Cheese is high in saturated fat and salt, which means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. However, cheese can be included as part of a healthy, balanced diet, even for those who have high cholesterol.
The recommended daily intake of cheese is three 30g portions. However, if you have high cholesterol, it is important to monitor your saturated fat intake, which should be no more than 11 to 13 grams per day in a 2,000-calorie diet.
Cottage cheese, ricotta cheese, and fat-free cheeses are healthier options, as they are much lower in fat and cholesterol. Other low-fat cheeses include Swiss, Cheddar, and mozzarella.
If you are looking for alternatives to cheese, you can try other dairy products such as yogurt and milk, which are just as good for your bones and much lower in fat and salt.
To reduce your cholesterol levels, you can make dietary changes such as limiting your intake of saturated fat, choosing low-fat or reduced-fat foods, and increasing your consumption of calcium and vitamin D from other sources, such as eggs, oily fish, and fortified cereals.
