Andy Montoya
Cheese is a beloved food, but is it bad for your heart? Cheese is a good source of calcium, protein, vitamins, and minerals. However, it is also high in saturated fat and sodium, which can increase LDL cholesterol and the risk of cardiovascular disease. While some studies suggest that cheese can be part of a heart-healthy diet when consumed in moderation, others recommend limiting saturated fat intake to 5%-6% of total daily calories. Research on the link between cheese consumption and heart health has yielded complex results, with some studies finding no direct association between the two. Overall, while cheese can be enjoyed as part of a balanced diet, it is important to monitor portion sizes and opt for lower-fat varieties, especially for those with heart disease or high cholesterol.
Is Cheese Bad for the Heart?
| Characteristics | Values |
|---|---|
| Cheese is a good source of | Calcium, Protein, Vitamin A, B12, Vitamin D |
| Cheese is high in | Saturated fat, Sodium, Salt |
| Cheese may lead to | High cholesterol, High blood pressure, Obesity, Type 2 diabetes, Heart failure, Coronary heart disease, Hypertension, Ischemic stroke |
| Recommended cheese | Mozzarella, Goat's cheese, Feta, Ricotta, Reduced-fat cheese |
| Portion size | 30g (standard), 20-30g (pre-cut slice) |
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What You'll Learn
- Cheese is a good source of calcium, protein, vitamins and minerals
- Cheese is high in saturated fat and salt, which can lead to high cholesterol and high blood pressure
- Research has not found a direct link between eating cheese and heart issues
- Cheese intake has been linked to a reduced risk of type 2 diabetes, heart failure, coronary heart disease, hypertension and ischemic stroke
- Low-fat cheese is recommended for people with heart disease or high cholesterol
Cheese is a good source of calcium, protein, vitamins and minerals
Cheese is a good source of calcium, a mineral that makes up bone structure. Adults need 1,000 milligrams of calcium per day, and most hard cheeses are an excellent source. For example, one ounce of cheddar cheese has 200 milligrams of calcium (20% of the daily value). A calcium deficiency can reduce bone strength and increase the risk of osteoporosis. A 2021 review of the research in Aging Clinical and Experimental Research concluded that dairy products make a positive impact on bone mass and bone turnover in children and adults, and fermented dairy products (like cheese) may reduce the risk of hip fracture.
Cheese is also a great source of protein, with one ounce of hard cheese containing about 8 grams of protein. The calcium and protein in cheese are great for building strong bones and muscles. Whey protein, the same type of protein used in many powdered muscle-building supplements, is plentiful in cheese.
Cheese also contains vitamins A, B12, D, K, and zinc, which are thought to contribute to bone health. Some types of cheese, such as those made from the milk of animals that are raised 100% grass-fed, contain omega-3 fatty acids and vitamin K2, a nutrient the body uses to clot blood.
Cheese is also a source of glutathione, an antioxidant that helps maintain brain health and may help blood vessels work better. Additionally, fermented foods like cheese contain probiotic bacteria, which may help keep cholesterol levels healthy.
However, it is important to note that cheese is also high in saturated fat and sodium, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Therefore, it is recommended to consume cheese in moderation as part of a healthy diet. Lower-fat, low-sodium cheeses are better options for those looking to reduce their intake of saturated fat and sodium.
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Cheese is high in saturated fat and salt, which can lead to high cholesterol and high blood pressure
Cheese is a food that is often recommended to be consumed in moderation, especially for those with heart disease. While cheese is a good source of calcium and protein, it is also high in saturated fat and salt.
Saturated fat is a type of fat that is known to elevate low-density lipoprotein (LDL) cholesterol levels, thereby increasing the risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories, which is about 13 grams per day for a 2,000-calorie diet. As such, due to its high saturated fat content, cheese should be consumed in moderation to maintain a healthy heart.
Salt, or sodium, is another component of cheese that can negatively impact heart health. The American Heart Association suggests limiting sodium intake to 2,300 milligrams per day but ideally maxing out at 1,500 milligrams, especially for those with high blood pressure. A 30-gram portion of cheese, which is the standard serving size in the UK, can provide seven percent of daily calories and more salt than a packet of crisps. Therefore, it is important to monitor one's portion sizes when consuming cheese to avoid raising blood pressure.
However, it is important to note that research on the role of cheese in heart health has yielded mixed results. While some studies suggest that cheese intake is inversely associated with heart failure, coronary heart disease, and hypertension, others emphasize that the impact of cheese on heart health depends on the type of cheese and the overall diet. For example, mozzarella cheese is considered a better choice than other cheeses due to its lower sodium and saturated fat content. Additionally, a plant-based, high-fiber, and low-saturated fat diet can be beneficial for heart health.
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Research has not found a direct link between eating cheese and heart issues
While cheese is often considered a food to eat in moderation, especially for those with heart disease, research has not found a direct link between eating cheese and heart issues. In fact, cheese can be part of a heart-healthy diet, provided it is consumed in moderation and is not too high in saturated fat and sodium.
Cheese is a good source of calcium, a mineral that is essential for bone health. It also contains protein and vitamins A and B12, which are important for maintaining a strong heart and body. However, cheese can also be high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories, which is about 13 grams per day for a 2,000-calorie diet.
Despite the presence of these unhealthy fats, research has not found a direct link between cheese consumption and heart issues. Several studies have suggested that diets that include cheese, even full-fat varieties, do not raise the risk of heart disease. In fact, one study found an inverse association between cheese intake and heart failure, coronary heart disease, hypertension, and ischemic stroke, indicating that higher cheese consumption was associated with a lower risk of these conditions. Another study found that replacing dairy fat with other animal fats slightly increased the risk of cardiovascular disease.
While cheese can be part of a heart-healthy diet, it is important to consider the type of cheese and the overall diet. Mozzarella cheese, for example, is lower in saturated fat and sodium than other varieties and can be a good source of protein and calcium. In addition, opting for unflavoured cheese can help limit the amount of added sugar in the diet. Overall, while cheese can be enjoyed as part of a heart-healthy diet, moderation and consideration of the overall diet are key.
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Cheese intake has been linked to a reduced risk of type 2 diabetes, heart failure, coronary heart disease, hypertension and ischemic stroke
Cheese is often considered a food to be eaten in moderation, especially for those with heart disease. This is because cheese contains saturated fat and sodium, which can increase the risk of cardiovascular disease. However, research has not found a direct link between eating cheese and developing cardio-metabolic diseases, like heart issues and type 2 diabetes. In fact, cheese intake has been linked to a reduced risk of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
A 2022 study in Nutrients found an inverse association between cheese intake and type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke, meaning that the more cheese was consumed, the lower the risk was. This finding is supported by a two-sample Mendelian randomization (MR) analysis, which found causally inverse associations between cheese intake and type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
The beneficial effects of cheese intake on these conditions may be explained by its impact on various risk factors. Cheese intake has been associated with a lower body mass index (BMI), waist circumference, triglycerides, and fasting glucose levels. Additionally, there is suggestive evidence of a positive association between cheese intake and high-density lipoprotein, which is known as "good" cholesterol.
While cheese can be part of a heart-healthy diet, it is important to consider the type of cheese and the amount consumed. Mozzarella cheese, for example, is a good source of protein and calcium and has lower levels of saturated fat and sodium compared to other cheeses. It is recommended to limit saturated fat intake to 5% to 6% of total daily calories and sodium intake to 2,300 milligrams per day, but ideally no more than 1,500 milligrams.
Overall, while cheese has been linked to a reduced risk of certain conditions, including type 2 diabetes, heart failure, and coronary heart disease, it should be consumed in moderation as part of a balanced diet to maintain heart health.
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Low-fat cheese is recommended for people with heart disease or high cholesterol
Cheese is a good source of calcium, protein, vitamins, and minerals. However, it is also high in saturated fat and sodium, which can increase the risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet.
While cheese can be part of a heart-healthy diet, it is important to consume it in moderation and choose varieties that are lower in saturated fat and sodium. For this reason, low-fat cheese is recommended for people with heart disease or high cholesterol.
Some examples of low-fat cheeses include mozzarella, ricotta, feta, cottage cheese, and fresh cheese. These options tend to be lower in saturated fat and sodium than other varieties, such as cheddar or American cheese.
In addition to choosing low-fat options, it is important to watch your portion size when consuming cheese. A standard portion size is considered to be 30 grams, or the size of a small matchbox. It's easy to exceed this amount, especially when grating cheese onto a dish.
By choosing low-fat varieties and monitoring portion sizes, individuals with heart disease or high cholesterol can still enjoy cheese as part of a heart-healthy diet.
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Frequently asked questions
Cheese is high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, cheese is also a good source of calcium, protein, vitamins and minerals. Overall, it is suggested to eat cheese in moderation, especially if you have heart disease.
Mozzarella is a good source of protein and calcium and is lower in saturated fat and sodium than other cheeses.
Dairy products such as milk and yoghurt are just as good for the bones and are much lower in fat and salt. If you are looking for non-dairy alternatives, then soy, almond, oat or rice milk with added calcium and no added sugar are good options.
Enjoy a small piece of cheese as a snack with fruit or whole-grain crackers, or sprinkle it on a salad.
In the UK, the standard portion size is 30g (the size of a small matchbox or two-and-a-half dominoes).
