Kamil Perry
Cheese is a beloved food for many, but it has also been implicated as a possible cause of high cholesterol and heart disease. However, research on the impact of cheese consumption on heart health has produced conflicting results. While some studies suggest that cheese can be part of a heart-healthy diet, others indicate that its high saturated fat and sodium content can increase the risk of cardiovascular disease. So, is cheese bad for the arteries or not? Let's delve into the evidence and explore the impact of cheese on our cardiovascular health.
Is cheese bad for the arteries?
| Characteristics | Values |
|---|---|
| Cheese intake reduces the risk of | Type 2 diabetes, heart failure, coronary heart disease, hypertension, ischemic stroke |
| Cheese is a source of | Calcium, protein, vitamins A and B12 |
| Cheese is high in | Saturated fat, salt, calories |
| Cheese alternatives | Yogurt, beans, leafy greens, lean meat |
| Recommended daily cheese intake | 30g |
| Recommended daily dairy intake | 2-3 servings |
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What You'll Learn
- Cheese is a good source of protein and calcium
- Cheese is often high in saturated fat and salt
- Eating too much cheese may lead to high cholesterol and high blood pressure
- Research suggests that cheese intake may reduce the risk of type 2 diabetes, heart failure, and coronary heart disease
- Mozzarella is a healthier cheese option
Cheese is a good source of protein and calcium
Cheddar, a semi-hard cheese, is rich in protein and calcium and also contains vitamin K2. A 30g portion of cheddar provides over a quarter of an adult's daily calcium requirements. Other types of cheese, such as Parmesan, also contain high amounts of calcium, providing 19% of the daily value in a 1-ounce (28-gram) serving.
In addition to being a good source of protein and calcium, cheese also contains other beneficial nutrients. For example, soft goat's cheese contains about 26 grams of fat per 100 grams, which is similar to the fat content in Brie and Edam, and it also contains a significant amount of salt. Other cheeses, like mozzarella and ricotta, are lower in fat. Mozzarella is also lower in sodium and calories compared to other cheeses.
While cheese is a good source of protein and calcium, it is often high in saturated fat and salt. Therefore, it is recommended to consume cheese in moderation as part of a balanced diet.
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Cheese is often high in saturated fat and salt
Cheese is a great source of protein and calcium. However, 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 your risk of cardiovascular disease (CVD). A 30g portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps.
Soft goat's cheese contains about 26g of fat per 100g, which is similar to the fat content of brie and edam, and about as much salt as camembert. Goat's cheese is considered a 'high-fat' product, whereas mozzarella, ricotta, and feta are lower in fat. A generous handful of grated cheddar could easily weigh 50g, adding 230kcal (more than 10 per cent of your daily requirement).
Mozzarella is one of the best cheeses to add to a heart-healthy meal plan. It is a good source of protein and calcium and contains probiotics that can benefit gut and immune health. Fresh mozzarella is also lower in saturated fat and sodium than other cheeses. An ounce of mozzarella cheese contains more than six grams of protein, 143 milligrams of calcium, 138 milligrams of sodium, and about four grams of saturated fat.
According to Dr. Cheng-Han Chen, a board-certified interventional cardiologist, cheese can be part of a heart-healthy diet as long as it is not too high in saturated fat and sodium and is consumed in moderation. 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.
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Eating too much cheese may lead to high cholesterol and high blood pressure
Cheese is a great source of protein and calcium, which is important for bone health and the proper electrical activity and pumping action of the heart. However, cheese is often high in saturated fat and salt, which means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
The Risks of Eating Too Much Cheese
Cheese is one of the main contributors of saturated fat in the standard American diet. 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 raise LDL (bad) cholesterol. As such, 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 Benefits of Cheese
Research on the role of cheese in heart disease risk has been mixed and has spread some confusion. A meta-analysis of prospective cohort studies revealed an inverse association between cheese intake and coronary artery disease as well as stroke. Moreover, the meta-analysis conducted by Gao et al. concluded that cheese intake was associated with a reduced risk of type 2 diabetes. Several earlier studies have suggested 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.
How to Include Cheese in Your Diet
You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. The standard portion size in the UK is 30g (the size of a small matchbox or two-and-a-half dominoes). Your daily diet should feature three 30g portions of dairy products, and cheese alone won't do. It's fine to enjoy cheese in moderation, especially if you choose a variety that is lower in fat and sodium, such as mozzarella.
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Research suggests that cheese intake may reduce the risk of type 2 diabetes, heart failure, and coronary heart disease
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, contrary to popular belief, several studies have found that cheese intake may reduce the risk of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
A meta-analysis of prospective cohort studies revealed an inverse association between cheese intake and coronary artery disease as well as stroke. Another meta-analysis by Gao et al. concluded that cheese intake was associated with a reduced risk of type 2 diabetes. These findings suggest that cheese consumption may have neutral to moderate benefits for human health.
The potential health benefits of cheese may be explained by its impact on decreasing BMI, waist circumference, triglycerides, and fasting glucose levels. Additionally, the other nutrients in dairy products, such as calcium and potassium, could also play a role in reducing the risk of cardiovascular disease.
However, it is important to note that different types of cheese have varying levels of fat and salt content. For example, goat's cheese is considered a high-fat product, while mozzarella, ricotta, and feta are lower in fat. Lower-fat dairy products, such as semi-skimmed milk, are recommended over full-fat cheese to reduce the risk of cardiovascular disease.
While cheese can be a part of a healthy diet, it should be consumed in moderation, especially for individuals with diabetes or high cholesterol and blood pressure. Maintaining a balanced diet that includes a variety of dairy products, such as yogurt and milk, can help ensure adequate nutrient intake while managing fat and salt consumption.
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Mozzarella is a healthier cheese option
While cheese is a great source of protein and calcium, it is often high in saturated fat and salt. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, some cheeses are healthier than others, and mozzarella is one of the best options.
Mozzarella is a soft, white cheese made from buffalo or cow's milk. It has a smooth and creamy texture with a mild flavour and a hint of acidity. It is stringy but becomes smooth when melted, making it a versatile cheese that can be enjoyed in a variety of dishes, from salads to pasta.
Mozzarella is lower in fat and calories than most other cheeses, making it a healthier option. It has a higher moisture content, which contributes to its softer texture and lower fat content. While it still contains a considerable amount of saturated fat, mozzarella has lower amounts than most other cheeses. This is important because eating too much saturated fat may increase the risk of heart disease.
In addition to being lower in fat, mozzarella is also lower in sodium than other popular cheeses, such as feta and Parmesan. This makes it a better option for those watching their salt intake. Mozzarella also contains beneficial bacteria that act as probiotics, which may improve gut health, promote immunity, and decrease inflammation. These probiotics could also strengthen the immune system and improve the body's response to infections.
While mozzarella is a healthier cheese option, it is still important to consume it in moderation as part of a balanced diet. Enjoying a variety of cheeses and dairy products can provide different nutritional benefits and help reduce the risk of overconsumption of any one type of cheese.
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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 also contains calcium, protein, and vitamins A and B12, which are beneficial to health. Overall, cheese can be part of a heart-healthy diet when consumed in moderation and when choosing varieties lower in fat and sodium, such as mozzarella.
Mozzarella, ricotta, and feta are lower in fat than other cheeses. For example, mozzarella is a good source of protein and calcium and contains probiotics that benefit gut and immune health. Fresh mozzarella is also lower in saturated fat and sodium than other varieties.
Hard cheeses such as parmesan, cheddar, and gouda and processed American cheese tend to be higher in saturated fat and sodium, which can negatively impact heart health.
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. The standard portion size for cheese is 30 grams, providing 7% of your daily calories. It is best to consume cheese in moderation and ensure it is not the only source of dairy in your diet.
Cheese is a good source of calcium, which is important for bone health and proper electrical activity in the heart. It also contains protein, which helps you feel full and satisfied, and vitamins A and B12, which play a role in keeping the heart and body strong. Some studies suggest that cheese intake may be inversely associated with certain cardiovascular diseases, including type 2 diabetes, heart failure, and coronary heart disease.
