Patrick Oconnell
Cheese is a beloved food for many, but its consumption has tripled since 1970, and it is now the biggest source of saturated fat in the American diet. This has led many to believe that cheese is bad for the arteries and can lead to heart disease. However, new research suggests that cheese intake may not be as detrimental to cardiovascular health as previously thought. While it is still a major source of saturated fat, which can increase harmful LDL cholesterol and boost heart disease risk, cheese also contains important nutrients like calcium, protein, and vitamin D. Some studies have even found an inverse association between cheese intake and certain cardiovascular diseases, suggesting that cheese may not be as harmful to the arteries as once believed.
| Characteristics | Values |
|---|---|
| Cheese intake reduces the risk of | Type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke |
| Cheese is a source of | Protein, calcium, vitamin D, potassium |
| Cheese is high in | Saturated fat, salt, cholesterol |
| Cheese intake may lead to | High cholesterol, high blood pressure, cardiovascular disease, obesity, GERD |
| Cheese intake may not lead to clogged arteries | New research from University College Dublin suggests that cheese intake does not necessarily clog arteries |
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What You'll Learn
- Cheese is a good source of calcium and protein
- Cheese can be part of a healthy diet when consumed in moderation
- Cheese is high in saturated fat, which can lead to high cholesterol
- Cheese consumption may not be as harmful as previously believed
- Other dairy products, such as yoghurt and milk, are lower in fat and provide similar nutritional benefits
Cheese is a good source of calcium and protein
Despite being high in saturated fat and calories, eating cheese may lower your risk of heart disease. Research on the role of dairy in heart disease risk has been mixed and has spread some confusion. Some studies have shown that diets that include dairy products, even full-fat dairy, don't seem to raise heart disease risk and may even help reduce the risk of obesity and type 2 diabetes. Other studies have found an inverse association between cheese intake and heart disease, with cheese intake per standard deviation causing a reduction in the risks of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
The calcium in cheese is easily absorbed by the body, and Parmesan cheese contains 19% of the daily recommended value of calcium, while Brie delivers around 4%. One ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 grams of protein, 3 grams of saturated fat, and 80 milligrams of calcium.
The way cheese is consumed is important. Eating cheese with refined grains and processed meats may negate its health benefits. On the other hand, cheese may provide health benefits if consumed as a replacement for red and processed meats or eaten as a snack instead of potato chips.
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Cheese can be part of a healthy diet when consumed in moderation
Cheese is a beloved food worldwide, but it has also been deemed unhealthy due to its high saturated fat and salt content. However, the idea that cheese clogs arteries is more complicated than it seems. While cheese can be part of a healthy diet when consumed in moderation, it is important to be mindful of its effects on cholesterol and blood pressure.
Cheese is a good source of calcium and protein, and it contains vitamin D, which helps the body absorb calcium. These nutrients are essential for bone health. However, cheese is also high in saturated fat, which can increase harmful LDL cholesterol and boost the risk of heart disease. The high salt content in cheese can also lead to high blood pressure, further elevating the risk of cardiovascular disease.
Research suggests that cheese intake may not be as detrimental to heart health as previously believed. Some studies have found that cheese consumption is inversely associated with cardiovascular diseases, including type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. This means that eating cheese in moderate amounts may actually reduce the risk of these conditions.
However, it is important to note that the standard portion size of cheese is small, around 30 grams or the size of a small matchbox. It is easy to exceed this amount, especially when cheese is grated or added to various dishes. Overconsumption of cheese can lead to high cholesterol and blood pressure, increasing the risk of cardiovascular disease. Therefore, it is recommended to enjoy cheese in moderation and include a variety of other dairy products in the diet, such as yogurt and milk, which are lower in fat and salt.
In conclusion, cheese can be a part of a healthy diet when consumed in moderation. It provides valuable nutrients like calcium, protein, and vitamin D. However, due to its high saturated fat and salt content, it should be enjoyed sparingly, especially by those with high cholesterol or blood pressure. A balanced approach to cheese consumption considers the overall dietary pattern and includes a variety of nutritious foods.
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Cheese is high in saturated fat, which can lead to high cholesterol
Cheese is a beloved food, enjoyed by many around the world. However, it is a food that has received a bad reputation for being high in saturated fat. Cheese consumption has almost tripled since 1970, making it the biggest source of saturated fat in the American diet. According to the US Department of Agriculture, the average American now consumes 30 pounds of cheese per year. This is a significant increase from the 11 pounds consumed in 1970.
Saturated fats are known to increase harmful LDL cholesterol, which is a key risk factor for heart disease. High cholesterol can lead to a build-up of plaque in the arteries, causing them to harden and narrow over time. This process is known as atherosclerosis and can lead to serious cardiovascular problems, including heart attacks and strokes.
While cheese is high in saturated fat, new research suggests that cheese consumption may not be as detrimental to heart health as previously thought. A study from the University College Dublin, published in the Nature journal Nutrition and Diabetes, found that high-fat dairy consumption did not necessarily lead to high cholesterol or increased risk of heart disease. The study, which included 1500 participants, looked at the impact of cheese, milk, yoghurt, and butter on body fat and health markers.
It is important to note that the overall dietary pattern and other nutrients in dairy products may play a role in mitigating the effects of saturated fat. For example, milk is a good source of calcium and potassium, which are important for blood pressure control. Yoghurt and kefir also contain probiotics, which are beneficial for the digestive and potentially the cardiovascular system.
While cheese may not need to be avoided completely, it is important to consume it in moderation as part of a balanced diet. The standard portion size in the UK is 30g, which is equivalent to a small matchbox or two-and-a-half dominoes. It is recommended to have three 30g portions of dairy per day, including cheese, milk, and yoghurt. For those with high cholesterol or blood pressure, it is advised to use high-fat cheeses sparingly.
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Cheese consumption may not be as harmful as previously believed
Cheese consumption has been a topic of debate in the health and nutrition world for years. While some believe that cheese, particularly full-fat varieties, is detrimental to cardiovascular health due to its high saturated fat and salt content, recent studies suggest a more nuanced perspective. The idea that cheese consumption may not be as harmful as previously believed is supported by several lines of evidence and reasoning.
Firstly, new research challenges the notion that cheese directly contributes to clogged arteries and heart disease. A study from University College Dublin, published in the Nature journal Nutrition and Diabetes, found no evidence that high consumption of cheese and other high-fat dairy products necessarily leads to cholesterol-related issues. This suggests that the impact of cheese on cardiovascular health may be more complex than initially thought.
Secondly, the nutritional composition of cheese itself provides some insights. While cheese is a significant source of saturated fat, it also contains other beneficial nutrients. Cheese is a good source of calcium and protein, and certain varieties, such as goat's cheese, mozzarella, ricotta, and feta, are lower in fat and salt. Additionally, cheese contains small amounts of vitamin D, which aids in calcium absorption. These nutrients can have positive effects on bone health and blood pressure control.
Moreover, the context of overall dietary patterns and lifestyle factors cannot be overlooked. Lead researcher Emma Feeney emphasizes the importance of considering the "matrix" in which nutrients are consumed. In other words, the combination of various foods in one's diet and their overall dietary patterns play a significant role in health outcomes. For example, full-fat dairy products like cheese can complement a diet rich in vegetables, wholesome carbohydrates, and vitamin-rich protein sources, potentially mitigating some of the negative effects associated with saturated fat.
Additionally, the comparison between cheese and other dietary sources of saturated fat is worth considering. While cheese has been singled out as a culprit in the past, other foods, such as meat, can also contribute significantly to saturated fat intake. Pizza, for instance, often contains unhealthful meats and refined carbohydrates, making it a less-than-ideal source of cheese in the diet. However, when enjoyed in moderation as part of a balanced meal or snack, cheese can be included in a heart-healthy diet.
Lastly, cultural and geographical differences in cheese consumption and health outcomes provide food for thought. Countries like France, Italy, and Greece, which are among the highest consumers of cheese per capita, also have some of the lowest rates of heart disease in Europe and the world. This observation challenges the simplistic notion that high cheese consumption directly translates to poor cardiovascular health.
In conclusion, while cheese consumption has been scrutinized for its potential negative impact on arteries and heart health, recent evidence and contextual considerations suggest a more nuanced approach. Cheese consumption may not be as detrimental as once believed, provided it is enjoyed in moderation as part of a balanced and nutritious diet. As always, consulting with a healthcare professional and considering individual health needs and genetic factors is essential for making informed dietary choices.
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Other dairy products, such as yoghurt and milk, are lower in fat and provide similar nutritional benefits
Cheese is a major source of saturated fat in the average American diet. Saturated fats tend to increase harmful LDL cholesterol, which can boost heart disease risk. However, research on the role of dairy in heart disease risk has been mixed and has caused some confusion.
Several studies have shown that diets that include dairy products, even full-fat dairy, do not seem to increase the risk of heart disease and may even help reduce the risk of obesity and type 2 diabetes. Other studies have found that cheese intake is inversely associated with type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
However, it is important to note that cheese is often paired with other unhealthy foods, such as burgers, pepperoni pizza, or refined carbohydrates and sugar, which can create their own health risks. Therefore, it is recommended to consume cheese in moderation and to choose low-fat or reduced-fat options when possible.
In conclusion, while cheese may not be as detrimental to heart health as previously believed, it is still a significant source of saturated fat. Other dairy products, such as yoghurt and milk, offer lower-fat alternatives that can provide similar nutritional benefits. Moderation and a balanced diet that includes a variety of low-fat and full-fat options are key to maintaining a healthy lifestyle.
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Frequently asked questions
Cheese is often high in saturated fat and salt. Eating too much can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, according to new research from University College Dublin, eating large amounts of cheese and other high-fat dairy products does not necessarily clog arteries.
Cheese is a great source of protein and calcium. It also contains a small amount of vitamin D, which helps us absorb calcium from food.
In the UK, the standard portion size is 30g. A 30g portion of cheese provides seven per cent of your daily calories. It is recommended that your daily diet features three 30g portions of dairy products, including milk and yoghurt, which are much lower in fat and salt.
