Bushra Griffith
Cheese is a beloved food, with consumption in the average American household doubling over the past four decades. However, its popularity has sparked concerns about its impact on cholesterol levels. Cholesterol is a fat-like substance that can have detrimental effects on heart health when present in excessive amounts. While cheese is indeed a significant source of cholesterol, the latest evidence suggests that it can still be enjoyed in moderation, even by those with high cholesterol. This is because cheese consumption does not directly increase blood cholesterol levels. Nevertheless, it is important to be mindful of portion sizes and opt for reduced-fat varieties, especially for those aiming to lower their cholesterol or maintain a calorie deficit.
Is Cheese Bad for Cholesterol?
| Characteristics | Values |
|---|---|
| Cheese consumption and cholesterol | Cheese is a good source of calcium, but it is also high in saturated fat and cholesterol. A single slice of Monterey Jack cheese (21 grams) contains 18.7 milligrams of cholesterol. |
| Reducing cholesterol intake | Low-fat cheeses tend to be lower in cholesterol than full-fat cheeses. Reduced-fat Swiss or Cheddar, for example, are lower in saturated fat than their full-fat versions. |
| Other dietary considerations | Cheese is also a high-fat and high-sodium food, so it may be necessary to reduce cheese intake when trying to lose weight or lower blood pressure. |
| Individual considerations | The impact of cheese on cholesterol levels may vary between individuals. A person with a generally healthy diet may experience fewer negative health effects from eating cheese than someone who consumes other high-fat foods. |
| Recommended daily cholesterol intake | People with risk factors for heart disease should consume no more than 200 milligrams of cholesterol per day. For those without risk factors, the recommended limit is 300 milligrams per day. |
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What You'll Learn
Cheese is a good source of calcium, but it's not the only one
Cheese is indeed a good source of calcium. A 30-gram portion of cheddar, for instance, provides over a quarter of an adult's daily calcium requirements. However, a diet that includes cheese also tends to be high in fat and salt. For instance, soft goat's cheese contains about 26 grams of fat per 100 grams, which is similar to the fat content of brie and edam, and has about as much salt as camembert. Mozzarella, ricotta, and feta are lower in fat.
Other dairy products, such as yogurt and milk, are also good sources of calcium and are much lower in fat and salt. One cup (245 grams) of plain yogurt contains 23% of the daily value (DV) for calcium, as well as phosphorus, potassium, and vitamins B2 and B12. Yogurt is also rich in probiotics, which promote immune function, improve heart health, and enhance nutrient absorption. A cup of cow's milk has 306–325 mg of calcium, depending on whether it's whole or nonfat. Goat's milk provides 327 mg of calcium per cup.
There are also many nondairy foods that are rich in calcium. Sesame seeds, poppy seeds, chia seeds, sunflower seeds, and broccoli are some examples. A serving of sesame seeds has 7% of the DV for calcium, while poppy seeds and chia seeds contain 10% of the DV per tablespoon and per ounce or 2 tablespoons, respectively. Sunflower seeds are rich in magnesium, which balances the effects of calcium in the body and regulates nerve and muscle health. Broccoli's bitter cousin, broccoli rabe, also contains calcium.
While cheese is a good source of calcium, it is also a source of cholesterol. A single slice of Monterey Jack cheese (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. Nutrition experts recommend consuming less than 300 milligrams of dietary cholesterol per day, and a single egg contains about 186 milligrams of cholesterol, which is more than half of the maximum daily recommended intake. However, there is evidence to suggest that even more than one serving of cheese per day does not increase blood cholesterol levels, and some studies have shown that eating dairy may lower your risk of heart disease. Experts recommend that people with high cholesterol opt for reduced-fat cheeses, which are lower in saturated fat than their full-fat counterparts.
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Low-fat cheeses are lower in cholesterol than full-fat cheeses
Cheese is a beloved food, but it has also been called a "big offender" when it comes to cholesterol. While cheese can be part of a healthy, balanced diet, it is important to watch your portion sizes and opt for low-fat cheeses, which are lower in cholesterol than full-fat cheeses.
Cholesterol is a fat-like substance that circulates throughout the bloodstream. Too much of it, especially the "bad" LDL cholesterol, can have negative effects on your heart health. High levels of LDL cholesterol can lead to a buildup of plaque in your arteries, increasing your risk of heart disease, stroke, and other cardiovascular problems. Therefore, it is generally recommended to consume less than 300 milligrams of dietary cholesterol per day.
Cheese is a good source of calcium and protein, but many popular varieties, such as cheddar and American cheese, are made from whole milk and are high in saturated fat. In fact, cheese can contribute significantly to an individual's daily intake of saturated fat, which can raise LDL cholesterol levels. However, there are several low-fat and fat-free cheese options available that contain less saturated fat and cholesterol than their full-fat counterparts.
Low-fat cheeses, such as reduced-fat Swiss, Cheddar, mozzarella, and cottage cheese, are recommended for those who want to enjoy cheese while watching their cholesterol intake. These cheeses provide the same amount of calcium as their full-fat versions but with less saturated fat. Additionally, grating cheese can help infuse flavour throughout a dish, allowing you to use less while still satisfying your cheese craving.
In conclusion, while cheese can be part of a healthy diet, it is important to be mindful of portion sizes and opt for low-fat varieties. By making these choices, you can include cheese in your diet while also maintaining healthy cholesterol levels.
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Cheese can be part of a heart-friendly diet, but it depends on other foods
Cheese is a great source of calcium and protein, but it is also high in saturated fat and sodium. While cheese can be part of a heart-friendly diet, it is important to consider the other foods being consumed alongside it. A high-carbohydrate diet, for example, may increase cardiovascular risk factors, including cholesterol, when paired with full-fat dairy products such as cheese.
If you are concerned about your cholesterol levels, it is recommended to consume less than 300 milligrams of dietary cholesterol per day. While cheese can be a part of a healthy diet, it is important to be mindful of portion sizes and to opt for reduced-fat or low-fat varieties when possible. A single slice of Monterey Jack cheese, or 21 grams, contains 18.7 milligrams of cholesterol. While a little cheese won't hurt, it can quickly add up to a major source of dietary cholesterol.
There are several low-fat or fat-free cheeses available that can be incorporated into a heart-friendly diet. Cottage cheese, for instance, is low in calories and is the best low-fat, high-protein cheese. Ricotta cheese, mozzarella, and feta are also lower in fat. For those who don't want to give up cheese completely, reducing portion sizes, choosing reduced-fat versions, or saving your favourite cheese for special occasions can be good alternatives.
It is also important to remember that nutrition is individualised, and what works for one person may not work for another. Working with a registered dietitian nutritionist to evaluate your cholesterol levels and develop a meal plan that includes your favourite foods, like cheese, is always a good idea.
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Portion size matters—grated cheese can be deceiving
Cheese is a great source of calcium, but it is also high in fat and salt. While cheese can be included as part of a healthy, balanced diet, even for those who have high cholesterol, it is important to watch your portion size. This is especially true when grating cheese, as it is difficult to equate grated cheese to a healthy matchbox-sized portion.
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. Most people use many slices of cheese in a sandwich, and even if you're grating cheese into sauces, toasties, or jacket potatoes, it's easy to have too much.
If you have high cholesterol, the American Heart Association recommends keeping your saturated fat intake to around 11 to 13 grams per day in a 2,000-calorie diet. This means that you can still eat cheese, but you should keep this number in mind and pay close attention to how much cheese you are consuming.
There are also some types of cheese that are lower in fat and cholesterol. For example, mozzarella, ricotta, cottage cheese, and feta are all lower in fat than other popular cheeses like cheddar and American cheese. Reduced-fat varieties of popular cheeses are also available, and these can be a good way to continue eating cheese while lowering your fat and cholesterol intake.
In addition to portion size and choosing lower-fat cheeses, there are other dietary changes you can make to manage your cholesterol. For example, eating more low-calorie foods, including fruits and vegetables, and reducing your sodium intake from processed foods or red meat can help to lower your risk of heart problems.
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Some cheeses are healthier than others
Cheese is a great source of protein, calcium, and vitamins. However, it is also high in fat, sodium, and cholesterol. While a little cheese in your diet won't hurt, it can quickly add up to a major source of dietary cholesterol. The good news is that not all cheeses are created equal, and some are healthier than others.
Firstly, let's talk about fat content. Low-fat cheeses tend to be lower in cholesterol than full-fat cheeses. For example, mozzarella, ricotta, feta, and cottage cheese are all lower in fat than popular options like cheddar and American cheese. If you're looking for a reduced-fat option, you can also try Swiss or cheddar, which are lower in saturated fat than their full-fat counterparts. Just remember that "reduced fat" doesn't necessarily mean "low fat," so check the labels to make sure you're getting a product that fits your dietary needs.
In addition to fat content, the type of milk used to make the cheese can also make a difference. Any type of cheese made with nonfat or low-fat milk will have less saturated fat and cholesterol. For example, goat's cheese is considered a high-fat product, with about 26 grams of fat per 100 grams, while mozzarella and ricotta are lower in fat, as they are traditionally made from sheep's or goat's milk.
Another way to make cheese a healthier part of your diet is to watch your portion sizes. Cheese is often sold in blocks, making it difficult to portion, but you can use a food scale to measure out servings. One ounce of cheese is generally considered a standard serving, which is about the size of three stacked dice. Grating your cheese can also help you use less while still getting that cheesy flavor.
Finally, it's important to remember that diet is individualized, and what works for one person may not work for another. If you have specific health concerns or are trying to lower your cholesterol, consult a registered dietitian nutritionist to evaluate your cholesterol levels and develop a meal plan that includes healthier cheese options.
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Frequently asked questions
Cheese is high in cholesterol, with a single slice of Monterey Jack cheese containing 18.7 milligrams. However, a little cheese in your diet won't hurt, and it can be included as part of a healthy, balanced diet, even for those with high cholesterol.
If you have high cholesterol, you can still eat cheese in moderation. It is recommended to keep track of how much saturated fat you consume in a day and to opt for low-fat or reduced-fat cheeses.
Examples of low-fat or reduced-fat cheeses include cottage cheese, ricotta cheese, mozzarella, Swiss cheese, and cheddar cheese.
Cheese is also high in sodium, which can elevate blood pressure. It is a high-fat food, so those trying to lose weight may want to reduce their cheese intake. It is important to consider your diet as a whole and make adjustments to include cheese in a heart-friendly diet.
