Andy Montoya
Cheese is a beloved food, but is it bad for heart health? Cheese is a good source of protein, calcium, and vitamins, but it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, research on the link between cheese consumption and heart disease has been mixed, and no direct link has been found between eating cheese and developing cardiovascular diseases. The standard portion size is 30g, and it is recommended that those with heart disease or high cholesterol opt for low-fat cheeses and consume cheese in moderation as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Cheese's impact on heart disease | Research suggests that cheese does not increase or decrease the risk of heart disease. However, it is a major source of saturated fat, which can increase LDL cholesterol levels and the risk of heart disease. |
| Nutritional value | Cheese is a good source of protein, calcium, vitamin D, vitamin A, and vitamin B12. |
| Recommended intake | It is recommended to consume cheese in moderation, with a suggested serving size of 30g or one ounce. |
| Types of cheese | Lower-fat cheeses, such as mozzarella, goat cheese, and ricotta, are considered better for heart health due to their lower sodium and saturated fat content. |
| Dietary considerations | For those with heart disease or high cholesterol, reduced-fat or low-fat cheese options are recommended. |
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What You'll Learn
- Cheese is a good source of calcium, protein, and vitamins
- Cheese is often high in saturated fat and salt
- Eating cheese can lead to high cholesterol and high blood pressure
- Research has not found a direct link between eating cheese and heart disease
- Low-fat cheeses are recommended for people with heart disease
Cheese is a good source of calcium, protein, and vitamins
In addition to calcium, cheese is also a good source of protein. One ounce of hard cheese contains about 8 grams of protein. Soft cheeses also contain protein, with one-half cup of cottage cheese providing 14 grams. The protein in cheese is called casein, and it is found in all dairy products. During digestion, casein releases opiates called casomorphins, which can signal comfort to the brain. However, some people are allergic to casein.
Cheese also contains vitamins A, B12, D, K, and zinc, which contribute to bone health. Vitamin D is a fat-soluble vitamin that helps the body absorb calcium. While lower-fat dairy products contain less vitamin D than full-fat cheese, eggs, oily fish, and fortified cereals are better sources of this nutrient. Cheese made from the milk of 100% grass-fed animals contains omega-3 fatty acids and vitamin K2, which is important for blood clotting.
While cheese is a good source of nutrients, it is also high in saturated fat and sodium. Eating too much saturated fat can increase LDL cholesterol levels and contribute to heart disease. Therefore, it is recommended to consume cheese in moderation as part of a healthy diet. Lower-fat and low-sodium cheeses, such as cottage cheese, ricotta cheese, feta, and goat cheese, may be better options for those with heart disease or high blood pressure.
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Cheese is often high in saturated fat and salt
Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. Dairy fat is characterised by a rich content of saturated fatty acids, which are known to elevate low-density lipoprotein (LDL) cholesterol levels, thereby increasing the risk of cardiovascular diseases. Eating too much saturated fat can increase the risk of heart disease and raise LDL cholesterol levels.
According to the National Institute of Health, too much saturated fat in the diet can also contribute to chronic illness and obesity. 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. As such, those with heart disease should opt for low-fat cheeses instead of higher-fat options.
Cheese is also often high in salt, with a portion of cheddar containing more salt than a packet of crisps. High salt intake can contribute to hypertension, a known risk factor for heart disease. Therefore, it is important to be mindful of how the sodium in cheese lines up with the rest of your diet. For those with high blood pressure, it is recommended to limit sodium intake to 1,500 milligrams per day.
While cheese can be high in saturated fat and salt, it is possible to include it in a heart-healthy diet in moderation. Sticking to smaller portions and opting for lower-fat and lower-sodium cheeses can help reduce the risk of negative health impacts.
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Eating cheese can lead to high cholesterol and high blood pressure
Cheese is a good source of protein and calcium. However, it is often high in saturated fat and salt. This means eating too much cheese can lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Saturated fats tend to raise harmful LDL cholesterol, which can boost heart disease risk. Eating too much saturated fat can increase the risk of heart disease and raises LDL cholesterol. The American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet.
The daily recommendation for sodium is 2,300 milligrams, but those with high blood pressure should aim for about 1,500 milligrams per day. A one-ounce portion of cheddar cheese contains 180 milligrams (8% of the daily value) of sodium. If you have high blood pressure, be aware of how the sodium in cheese fits in with the rest of your diet. If you're eating other high-sodium foods, such as canned soups, breads, snacks, or frozen meals, you may be exceeding the recommended daily sodium limit.
Research shows that butter raises both good and bad cholesterol, with the increase in bad cholesterol outweighing the rise in good cholesterol. Butter affects those who already have high cholesterol by raising their levels even more.
While milk, yoghurt, and cheese have been found to be "neutral" for heart health, reduced-fat options are the best choice for anyone with heart disease or high cholesterol.
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Research has not found a direct link between eating cheese and heart disease
While cheese is a good source of protein, calcium, and vitamins A and B12, it is often high in saturated fat and salt. Eating too much saturated fat can increase the risk of heart disease by raising LDL cholesterol levels. Similarly, a diet high in sodium can lead to hypertension, a known risk factor for heart disease.
However, research has not found a direct link between eating cheese and developing cardio-metabolic diseases, like heart issues. 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, suggesting that the more cheese was consumed, the lower the risk of these diseases was. Similarly, a meta-analysis of 12 prospective cohort studies showed no significant increase in cardiovascular diseases for those with a high intake of saturated fat compared to those with a low intake. Another meta-analysis of 21 prospective studies also found no significant association between dietary saturated fat intake and the risk of coronary heart disease, stroke, or cardiovascular disease.
The discrepancy between the expected health impact of cheese and the findings of these studies may be explained by the lower body mass index (BMI), waist circumference, triglycerides, and fasting glucose levels associated with cheese intake. Additionally, the positive effects of nutrients like calcium and protein found in cheese may also play a role in reducing the risk of heart disease.
While cheese may not directly cause heart disease, it is important to consume it in moderation as part of a balanced diet. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories and sodium intake to 2,300 milligrams per day, with a maximum of 1,500 milligrams for those with high blood pressure. For those with heart disease or high cholesterol, the Heart Foundation recommends reduced-fat cheese options.
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Low-fat cheeses are recommended for people with heart disease
Cheese is a good source of calcium, protein, and vitamins A and B12. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
While research on the role of dairy in heart disease risk has been mixed, the general consensus is that cheese can be a part of a heart-healthy diet as long as it is consumed in moderation and in lower-fat forms. 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.
For individuals with heart disease, it is recommended to choose low-fat cheeses instead of higher-fat options. This is because the fat in dairy products can raise cholesterol levels, particularly for those with heart disease or high cholesterol. Lower-fat cheeses, such as mozzarella, goat cheese, and ricotta, are better options as they are lower in both fat and sodium.
It is important to note that the impact of dairy on heart health also depends on the individual and the type of dairy product consumed. While cheese can be a part of a heart-healthy diet, it should be consumed in moderation and in conjunction with other heart-healthy foods such as fish, nuts, seeds, and healthy oils.
In summary, low-fat cheeses are recommended for people with heart disease to help manage their cholesterol and sodium intake. However, it is still important to consume these cheeses in moderation and as part of a balanced diet that includes a variety of heart-healthy foods.
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Frequently asked questions
Research on the role of cheese in heart disease has been mixed. Cheese is a good source of calcium and protein, and it contains vitamins A and B12, nutrients that play an important role in keeping the heart and body strong. However, it is also often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Overall, while cheese can be enjoyed as part of a heart-healthy diet, it is best consumed in moderation and in lower-fat forms for those with heart disease.
For those with heart disease, it is recommended to consume cheese in moderation and opt for lower-fat and lower-sodium cheeses. Examples of cheeses that are lower in sodium and saturated fat include Swiss cheese, mozzarella, goat cheese, and ricotta.
Yes, instead of cheese, one could opt for other sources of protein and calcium such as eggs, oily fish, and fortified cereals (providing they are low in sugar). Additionally, the Heart Foundation recommends that most of the fat in the diet should come from fish, nuts and seeds, and healthy oils.
