Frederic Melton
Cheese is a great source of protein and calcium, but it is also high in saturated fat and cholesterol. According to the USDA Dietary Guidelines from 2015, there is no clear link between cholesterol-rich foods and blood cholesterol levels. However, the saturated fat in cheese can raise cholesterol levels. American cheese is among the highest in cholesterol and saturated fat, with 28mg of cholesterol and 5g of saturated fat per slice. If you have high cholesterol, you can still eat cheese in moderation, and there are reduced-fat varieties available.
| Characteristics | Values |
|---|---|
| American cheese's impact on cholesterol | American cheese is high in cholesterol and saturated fat. However, there is no clear link between eating cholesterol-rich foods and blood cholesterol levels. Instead, saturated fat is responsible for raising cholesterol levels. |
| Cholesterol types | There are two types of cholesterol: High-density lipoprotein (HDL) or "good" cholesterol, and Low-density lipoprotein (LDL) or "bad" cholesterol. |
| Recommended cholesterol intake | People with risk factors for heart disease should consume no more than 200 milligrams of cholesterol per day. Those without risk factors should not exceed 300 milligrams. |
| Recommended saturated fat intake | The American Heart Association recommends consuming no more than 5%-6% of daily calories from saturated fat, equivalent to 11-13 grams in a 2,000-calorie diet. |
| American cheese alternatives | Low-fat or fat-free cheeses, such as low-fat cottage cheese, ricotta cheese, and nonfat cheddar, are healthier alternatives with less cholesterol and saturated fat. |
| American cheese consumption tips | American cheese can be consumed in moderation, especially in smaller portions or as part of a balanced diet. Reduced-fat or vegan versions are also available. |
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What You'll Learn
American cheese is high in cholesterol and saturated fat
While cheese is a great source of protein and calcium, it is also high in saturated fat and cholesterol, especially those made from whole milk. According to a poll, the most popular cheeses among Americans, such as cheddar and American cheese, are among the highest in cholesterol and saturated fat. A single slice of full-fat American cheese contains 28mg of cholesterol and 5g of saturated fat.
It is important to limit the intake of saturated fat and cholesterol, as they can increase the risk of heart disease. High levels of LDL, or "bad" cholesterol, can lead to a buildup of plaque in the arteries, increasing the risk of coronary heart disease. While dietary cholesterol was once believed to be the main cause of high cholesterol levels, it is now understood that saturated fat is the primary concern.
However, this does not mean that cheese needs to be completely eliminated from the diet. Cheese can still be enjoyed in moderation, especially when paired with other foods that lower cholesterol levels. For those who want to continue eating cheese, reducing the intake of sodium and red meat, as well as choosing low-fat or fat-free cheese options, can help maintain a healthy diet.
It is recommended to consume no more than 5% to 6% of daily calories in saturated fat, which equates to around 11 to 13 grams of saturated fat in a 2,000-calorie diet. For those with risk factors for heart disease, it is advised to limit cholesterol intake to no more than 200 milligrams per day, while those without risk factors should not exceed 300 milligrams.
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It's not necessary to cut out cheese to lower cholesterol
Cheese is a great source of protein and calcium, but it is also high in saturated fat. According to the USDA Dietary Guidelines from 2015, there is no clear link between the cholesterol-rich foods that a person eats and their blood cholesterol levels. Instead, it is the saturated fat in cheese that is responsible for raising cholesterol levels.
If you have high cholesterol, you can still eat cheese in moderation. As long as saturated fat-rich foods don't make up more than 5 to 6 percent of your diet (11 to 13 grams of saturated fat in a 2,000-calorie diet), these foods can be considered a healthy part of your diet. So, you don't need to cut out cheese entirely if you're trying to lower your cholesterol. However, it is important to keep an eye on saturated fat and cholesterol intake to ensure you don't exceed the recommended amounts.
There are several low-fat or fat-free cheeses available that contain far less saturated fat and cholesterol than their whole-fat counterparts. These include low-fat cottage cheese, ricotta cheese, and nonfat cheddar. Even popular cheeses like Parmesan can be a healthy choice in moderation, with just 19 milligrams of cholesterol per ounce.
If you're looking to lower your cholesterol, it's not necessary to cut out cheese entirely. Instead, focus on limiting your saturated fat intake, choosing low-fat or reduced-fat cheese options, and keeping portions small.
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Other foods eaten with cheese can raise cholesterol
While cheese is high in cholesterol, particularly American cheese, there is no clear link between cholesterol-rich foods and blood cholesterol levels. Instead, it is the saturated fat in cheese that raises cholesterol levels. Therefore, it is important to consider the diet as a whole, as other foods may either lower or raise cholesterol when eaten with cheese.
For instance, a high-carbohydrate diet may increase cardiovascular risk factors, including cholesterol, in people who eat full-fat dairy products such as cheese. Most cheeses are also high in sodium, which can elevate blood pressure. Cheese is also a high-fat food, so it may be worth reducing cheese intake if you are trying to lose weight.
If you are concerned about your cholesterol levels, it is recommended to eat no more than 5% to 6% of your daily calories in saturated fat. This equates to 11 to 13 grams of saturated fat in a 2,000-calorie diet. It is important to keep track of your saturated fat intake and ensure it does not exceed the recommended amount.
There are several types of cheese that are lower in saturated fat and cholesterol, such as low-fat cottage cheese, ricotta cheese, nonfat cheddar, and part-skim mozzarella. These cheeses can be incorporated into a healthy, balanced diet, even for those with high cholesterol. It is also beneficial to opt for higher-calcium cheeses, as nearly 40% of people over the age of four do not get enough calcium.
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Low-fat and nonfat cheeses are healthier options
Cheese is a great source of protein and calcium. However, many popular varieties are made from whole milk and are high in saturated fat. According to the National Cancer Institute, cheese is the top food source of cholesterol-raising fat in the American diet. While cheese does contain cholesterol, it is the saturated fat in cheese that is responsible for raising cholesterol levels.
If you have high cholesterol, you can still eat cheese in moderation. The American Heart Association recommends eating no more than 5% to 6% of your daily calories in saturated fat. For a 2,000-calorie diet, this means consuming no more than 11 to 13 grams of saturated fat per day.
In addition to choosing low-fat and nonfat cheeses, you can also opt for smaller portions of your favourite cheeses or save them for special occasions. You can also mix full-fat and reduced-fat varieties together. It is also important to consider your diet as a whole. Other foods may either lower or raise cholesterol when eaten with cheese. For example, a high-carbohydrate diet may increase cardiovascular risk factors, including cholesterol, when consumed with full-fat dairy products.
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Portion control is key when eating cheese
Cheese is a great source of protein and calcium, but it is also high in saturated fat and cholesterol. According to the USDA Dietary Guidelines from 2015, there is no clear link between the cholesterol-rich foods that a person eats and their blood cholesterol levels. Instead, it is the saturated fat in cheese that is responsible for raising cholesterol levels.
If you have high cholesterol, you can still eat cheese, but it should be consumed in moderation. The American Heart Association recommends eating no more than 5% to 6% of your daily calories in saturated fat. For a person who eats 2,000 calories per day, this means consuming no more than 11 to 13 grams of saturated fat per day.
If you’re having trouble tracking your saturated fat intake, consider using a nutrition tracking app such as MyFitnessPal. You can also limit your consumption of saturated fat by trying low-fat or fat-free cheeses, or by substituting high-fat cheeses for lower-fat alternatives. For example, low-fat cottage cheese has only 1 milligram of cholesterol, while non-fat cheddar has a total of 5 milligrams. Even popular cheeses like Parmesan can be a healthy choice, with just 19 milligrams of cholesterol per ounce.
In addition to portion control, it is important to consider the diet as a whole. Other foods may either lower or raise cholesterol when eaten with cheese. For example, a high-carbohydrate diet may increase cardiovascular risk factors, including cholesterol, in people who eat full-fat dairy products such as cheese. Most cheeses are also high in sodium, which can elevate blood pressure. People who are trying to lose weight may want to reduce their cheese intake, as cheese is a high-fat food.
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Frequently asked questions
Yes, American cheese is bad for cholesterol. It is high in cholesterol and saturated fat, with 28mg of cholesterol and 5g of saturated fat per slice. However, it can be enjoyed in moderation as part of a healthy, balanced diet.
Some healthier, low-fat cheeses include cottage cheese, ricotta cheese, and nonfat cheddar. These cheeses have very little cholesterol and saturated fat. For example, low-fat cottage cheese has only 1 milligram, while nonfat cheddar has a total of 5 milligrams.
If you have high cholesterol, you can still eat cheese in moderation. The American Heart Association recommends that saturated fat makes up no more than 5% to 6% of your daily calories. For a 2,000-calorie diet, this equates to around 11 to 13 grams of saturated fat per day.
