Frederic Melton
Cheese is a popular food that 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, cheese is also a good source of calcium and protein, and some studies have found no direct link between eating cheese and developing cardio-metabolic diseases. The Heart Foundation recommends reduced-fat milk, yoghurt, and cheese for people with heart disease or high cholesterol. Overall, it is generally recommended to consume cheese in moderation as part of a heart-healthy diet.
| Characteristics | Values |
|---|---|
| Cheese's impact on heart health | Neutral impact on heart health, but high consumption may lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease |
| Nutritional benefits | Good source of calcium, protein, vitamins and minerals |
| Nutritional drawbacks | High in saturated fat, salt, and calories |
| Recommended consumption | In moderation, with a standard portion size of 30g, or two to three servings per day |
| Healthier alternatives | Reduced-fat cheese, Swiss cheese, mozzarella, goat's cheese, ricotta cheese, and cottage cheese |
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What You'll Learn
Cheese is a good source of calcium and protein
While calcium is important for maintaining healthy bones and teeth, and protein is an essential macronutrient, it is important to be aware of the negative health effects of high saturated fat and sodium diets. These components can increase LDL cholesterol levels, which is known as "bad cholesterol", thereby increasing the risk of cardiovascular disease.
However, the impact of cheese on heart health is complex. Research has shown that cheese intake can causally reduce the risks of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. This may be due to cheese's positive impact on lowering body mass index (BMI), waist circumference, and fasting glucose.
Additionally, the type of cheese consumed matters. For example, goat's cheese is better for lactose intolerance, while soft goat's cheese contains less fat and salt than Brie and Edam. The Heart Foundation recommends reduced-fat milk, yoghurt, and cheese for people with heart disease or high cholesterol.
In conclusion, while cheese is a good source of calcium and protein, it should be consumed in moderation as part of a balanced diet that includes other sources of these nutrients, such as seeds, milk, and yogurt.
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Cheese is 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 that eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
The standard portion size in the UK is 30g (the size of a small matchbox or two-and-a-half dominoes). A 30g portion of cheese provides seven per cent of your daily calories. A 50g handful of grated cheddar, for example, adds 230 calories (more than 10 per cent of your daily requirement). There can be more salt in a portion of cheddar than in a packet of crisps.
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 Heart Foundation recommends reduced-fat milk, yoghurt, and cheese for people with heart disease or high cholesterol. This is because the fat in dairy products can raise cholesterol levels more for these groups of people.
Mozzarella is a good source of protein and calcium and is lower in saturated fat and sodium than other cheeses. Swiss cheese is also a good option, with only 53 mg of sodium per ounce.
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Full-fat cheese may be worse for heart health
Dairy products, including cheese, are a significant source of saturated fat in the average American diet. Saturated fats are known to raise harmful LDL cholesterol, which can increase the risk of heart disease. Therefore, the American Heart Association and the European Society of Cardiology recommend lowering saturated fat intake and suggest opting for low-fat dairy products.
The Heart Foundation recommends reduced-fat milk, yoghurt, and cheese for individuals with heart disease or high cholesterol. This is because the fat in full-fat dairy products can further raise cholesterol levels in these individuals. However, the Heart Foundation also notes that there is insufficient evidence to conclusively determine whether full-fat or reduced-fat dairy is superior for heart health.
Research on the link between cheese consumption and heart health has yielded mixed results. While some studies suggest that diets including full-fat dairy do not increase the risk of heart disease, others emphasize the importance of moderating saturated fat and sodium intake for optimal heart health. Experts recommend that individuals with a preference for cheese should be mindful of their portion sizes and pair cheese with other heart-healthy foods.
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Low-fat cheese may be better for heart health
Cheese is a great source of protein and calcium. 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. 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.
Mozzarella is a good choice for those looking for a low-fat cheese, as it is 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. Other low-fat cheeses include Swiss cheese, goat's cheese, and ricotta cheese, which are all lower in sodium.
While low-fat cheese may be a healthier option for those with heart disease, it is important to note that research on the role of dairy in heart disease risk has been mixed. Some studies suggest that cheese can be part of a heart-healthy diet, as long as it is consumed in moderation and paired with other heart-healthy foods.
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Some cheeses are better/worse for heart health
Cheese is a great source of protein and calcium but 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. However, research on the role of cheese in heart disease risk has been mixed, with some studies suggesting that diets that include cheese do not raise heart disease risk and may even help reduce the risk of obesity and type 2 diabetes.
The key to including cheese in your diet is 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. If you have a high risk of heart disease, it is best to opt for low-fat or reduced-fat cheese.
Some cheeses are better for heart health than others. Fresh mozzarella, for example, is lower in saturated fat and sodium than other cheeses and is a good source of protein and calcium. It also contains probiotics that can benefit gut and immune health. Other cheeses that are lower in sodium include Swiss cheese, goat cheese, and ricotta cheese.
On the other hand, heavily processed and manufactured cheeses, such as American cheese, tend to be very high in saturated fat and sodium. These cheeses should be consumed sparingly, especially by those with high blood pressure.
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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, a study published in the American Journal of Clinical Nutrition in 2016 found that diets including dairy products, even full-fat dairy, do not seem to increase the risk of heart disease. In fact, the same study suggested that these diets may help reduce the risk of obesity and type 2 diabetes. Overall, milk, yoghurt and cheese have a 'neutral' effect on heart health.
Fresh mozzarella is one of the best cheeses for heart health, as it is lower in saturated fat and sodium than other cheeses, and is a good source of protein and calcium. Swiss cheese is also a good option, as it has only 53 mg of sodium per ounce.
If you have heart disease, it is recommended that you eat cheese sparingly as a complement to food, not as the main dish. One ounce of low-fat cheddar has only one gram of saturated fat, compared to five grams in regular cheddar.
If you are looking for alternatives to cheese, you can try other dairy products such as yoghurt and milk, which are just as good for the bones and much lower in fat and salt. You can also try plant-based unsaturated fats, which are healthier than dairy fats.
