Patrick Oconnell
Cheddar cheese is a beloved food in America, but is it bad for cholesterol? Cheddar has a fairly high level of saturated fat compared to other dairy products, and eating foods high in saturated fat can increase cholesterol levels and the risk of cardiovascular disease. However, cheese is also a good source of calcium and protein, and some research suggests that eating cheese does not increase blood cholesterol levels as much as once assumed. So, is it possible to eat cheddar cheese without negatively impacting cholesterol levels?
Is Cheddar Cheese Bad for Cholesterol?
| Characteristics | Values |
|---|---|
| High in saturated fat | Yes |
| High in cholesterol | Yes |
| Can be consumed in high cholesterol cases | Yes, in moderation |
| Reduced-fat versions available | Yes |
| Nutritional value | Calcium, protein, vitamin D |
| Recommended daily intake | 1-ounce slice |
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What You'll Learn
Cheddar cheese is high in saturated fat and cholesterol
Cheddar cheese has fairly high levels of saturated fat compared to other dairy products. Eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease. However, research indicates that people over the age of 65 may be able to eat full-fat dairy products, such as cheddar cheese, without increasing their chances of dying from heart attacks. Like all high-fat foods, cheddar cheese should be enjoyed in moderation.
There are several fat-free and low-fat versions of cheddar cheese available in supermarkets, which contain far less saturated fat and cholesterol than their whole-fat counterparts. These include nonfat and low-fat versions of cheddar, which contain no more than 1 gram of saturated fat per serving. 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 eating no more than 5% to 6% of your daily calories in saturated fat. This is about 11 to 13 grams of saturated fat per day for a person who eats a 2,000-calorie diet.
If you are trying to lower your cholesterol, you can still eat cheese in moderation. It is important to keep track of how much saturated fat you have eaten in a day and substitute lower-fat varieties when possible. For example, you can try grating reduced-fat cheddar into your meals to infuse cheesy flavor throughout while reducing your saturated fat intake.
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Reduced-fat cheddar cheese is a healthier alternative
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. Eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease.
A single 1-ounce slice of cheddar cheese contains 6 grams of saturated fat, which is about half of the recommended daily limit of saturated fat. If you have high cholesterol, it is recommended to opt for cheeses that are reduced-fat, like reduced-fat Swiss or cheddar, which are lower in saturated fat than their full-fat counterparts.
In addition to reducing saturated fat intake, there are other dietary changes you can make to manage your cholesterol levels. This includes limiting portion sizes, choosing low-fat or fat-free alternatives, and incorporating heart-healthy foods like fibre-rich fruits, vegetables, legumes, and whole grains.
While reducing saturated fat intake is important, it is worth noting that the role of dietary cholesterol in human health has been a controversial topic. Research indicates that the cholesterol we eat does not affect blood cholesterol levels as much as was once assumed. Instead, genetics, lifestyle factors, and the intake of other nutrients have a greater impact on raising blood cholesterol levels.
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People with high cholesterol can still eat cheese in moderation
Cheese is a beloved food, with a variety of types and uses, but it is also a source of cholesterol and saturated fat. While eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke, people with high cholesterol can still eat cheese in moderation.
Cheddar cheese, in particular, has fairly high levels of saturated fat compared to other dairy products. Eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease. However, research indicates that people over the age of 65 may be able to eat full-fat dairy products, such as cheddar cheese, without increasing their chances of dying from heart attacks.
If you have high cholesterol, it is important to keep track of how much saturated fat you have eaten in a day and substitute lower-fat varieties when possible. For example, you can opt for reduced-fat Swiss or Cheddar, which are lower in saturated fat than their full-fat counterparts. Other lower-fat cheeses include mozzarella, feta, cottage cheese, and ricotta.
In addition to choosing lower-fat cheeses, you can also reduce your saturated fat intake by using smaller portions of cheese. Instead of placing three slices of cheese on your sandwich, stick to one. Look for thin, pre-sliced cheeses that allow you to enjoy a full slice of cheese without as much cholesterol and saturated fat. When adding shredded cheese, use a measuring cup or spoon instead of portioning cheese by hand.
While people with high cholesterol can still eat cheese in moderation, it is important to be mindful of your overall diet and make sure to include heart-healthy foods, such as fiber-rich fruits, vegetables, legumes, and whole grains.
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Other low-fat cheeses include cottage cheese, ricotta, and mozzarella
Cheddar cheese is among the cheeses with the highest cholesterol and saturated fat content. Eating foods high in saturated fats can increase your cholesterol levels and put you at risk of cardiovascular disease. However, this does not mean that you have to cut cheese out of your diet entirely. Instead, you can opt for low-fat cheeses such as cottage cheese, ricotta, and mozzarella.
Cottage cheese is a high-protein, low-calorie food that can be made with nonfat, 2% (low-fat), or 4% (whole) milk. 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. A half-cup serving of low-fat cottage cheese has 1.5 grams of saturated fat, so it can be consumed in moderation. Cottage cheese is also a good source of calcium, which helps build strong bones and plays a role in blood clotting.
Ricotta cheese is another low-fat option that can be used in recipes instead of high-fat cheeses. It has a creamy texture and a mild flavour, making it a versatile ingredient in both sweet and savoury dishes.
Mozzarella is a popular choice for snacking and cooking, and while it is not specifically mentioned as being low-fat, it has recently overtaken cheddar in terms of consumption. This suggests that it is a healthier alternative to cheddar cheese. Mozzarella is also a good source of protein and calcium, making it a nutritious option.
In addition to these low-fat cheeses, there are also fat-free and vegan cheese options available that are made from plant products, such as soy or nuts, and contain no saturated fat.
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Cheddar cheese is saltier than a packet of crisps
Cheddar cheese is a beloved snack and cooking ingredient, but it has fairly high levels of saturated fat compared to other dairy products. While a 30g portion of cheddar provides over a quarter of an adult's daily calcium requirements, it can also contain more salt than a packet of crisps.
A 30g serving of cheddar provides seven per cent of an adult's daily calories, and a single 1-ounce slice of cheddar contains 6 grams of saturated fat, which is about half of the recommended daily limit. Cheddar cheese also contains some cholesterol, and eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease. However, research indicates that the cholesterol we eat does not affect blood cholesterol levels as much as was once assumed. Instead, genetics, lifestyle factors, and the intake of other nutrients like saturated fat, have a greater effect on raising blood cholesterol levels.
If you have high cholesterol, you can still eat cheese in moderation, but it is important to keep track of how much saturated fat you have eaten in a day. Substituting lower-fat varieties for full-fat cheeses is one way to continue eating cheese while lowering your saturated fat intake. For example, reduced-fat cheddar, or even a mix of full-fat and reduced-fat varieties, can be used to add flavour to dishes like fajita chicken. Other lower-fat cheeses include mozzarella, feta, cottage cheese, and ricotta.
While cheese can be a part of a healthy, well-balanced diet, the specific types of cheese and the amount consumed are important factors to consider.
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Frequently asked questions
Cheddar cheese is not necessarily bad for cholesterol, but it does contain saturated fats, which can increase your risk of high LDL cholesterol, heart disease, and stroke. However, a 2021 study found that consuming certain kinds of cheese was not associated with an increase in LDL cholesterol.
If you have high cholesterol, you can still eat cheddar cheese in moderation. It is recommended to opt for reduced-fat varieties, as they are lower in saturated fat than their full-fat counterparts.
Some alternatives to cheddar cheese for those with high cholesterol include low-fat or fat-free cheeses, such as mozzarella, feta, cottage cheese, ricotta, and Swiss cheese.
Cheddar cheese is a good source of calcium, which helps build strong bones and plays a role in blood clotting and several other important functions. It also contains a small amount of vitamin D, which helps absorb calcium from food.
