Randy Chandler
Cheese is a beloved food, with consumption in the average American household doubling over the past four decades. However, it is also a high-fat food, and its consumption has been linked to high cholesterol levels. There are two types of cholesterol in the blood: high-density lipoprotein (HDL) or 'good' cholesterol, and low-density lipoprotein (LDL) or 'bad' cholesterol. While cheese can be a part of a healthy, well-balanced diet, it is important to be mindful of the type of cheese and the amount consumed. This is because high cholesterol levels can lead to clogged arteries, high blood pressure, and an increased risk of heart attack and other cardiovascular issues.
| Characteristics | Values |
|---|---|
| Types of cholesterol | High-density lipoprotein (HDL) or "good" cholesterol; Low-density lipoprotein (LDL) or "bad" cholesterol |
| Cheese and cholesterol | Cheese is a source of calcium and protein, but it is also high in sodium and saturated fat, which can raise cholesterol levels |
| Recommendations | Consume in moderation; Opt for low-fat or reduced-fat versions; Choose calcium-rich cheeses like part-skim mozzarella; Limit portion sizes; Consult a dietitian for personalized advice |
| Research findings | A 2015 study found no link between eating dairy and heart disease after age 55; A randomized control trial by Lamarche and Brassard found that saturated fat in cheese and butter had different effects on LDL cholesterol |
Explore related products
What You'll Learn
Cheese is a source of calcium
Cheese is a great source of calcium, which is essential for bone and teeth health. It also plays a role in heart health, muscle function, and nerve signalling. While cheese can be part of a healthy diet, it is important to remember that it is also high in saturated fat, which can increase your risk of high LDL cholesterol. Therefore, it is recommended to consume cheese in moderation and opt for low-fat or reduced-fat versions when possible.
The amount of calcium in cheese varies depending on the type of cheese. Hard cheeses, such as Parmesan, Asiago, and blue cheese, tend to have higher calcium content due to their lower water content. For example, you would need to eat nearly 400 grams of fresh cheese like cottage cheese or ricotta to get the same amount of calcium as 30 grams of hard cheese. Part-skim mozzarella is also a good option, with one ounce providing about 15% of the Daily Value of calcium.
Low-fat and fat-free cheeses are widely available in supermarkets and contain less saturated fat and cholesterol than their whole-fat counterparts. Cottage cheese, in particular, is considered one of the healthiest cheeses due to its low-calorie content and high protein and low-fat qualities. Ricotta cheese is another excellent low-fat option that can be used in recipes instead of high-fat cheeses.
It is worth noting that calcium content can vary depending on the brand, weight, and cheesemaking process. Therefore, it is always a good idea to check the nutrition label to make an informed choice. Consulting with a registered dietitian nutritionist can also help individuals evaluate their cholesterol levels and develop a meal plan that includes cheese while maintaining healthy cholesterol levels.
Feta Cheese: A Healthy Heart's Friend or Foe?
You may want to see also
High-fat cheeses should be eaten sparingly
Cheese is a beloved food, but it is also a high-fat food. While cheese can be a part of a healthy, well-balanced diet, it is important to be mindful of the amount and type of cheese consumed, especially when it comes to high-fat varieties.
High-fat cheeses, such as cheddar and American cheese, are among the most popular choices but are also among the highest in cholesterol and saturated fat. Consuming too much saturated fat can increase your risk of high LDL ("bad") cholesterol, which can, in turn, elevate your chances of heart disease and stroke. Therefore, it is advisable to eat high-fat cheeses sparingly.
The good news is that you don't have to completely eliminate these cheeses from your diet. Moderation is key. Keep portions small and weigh them to avoid overeating. For example, a 30g portion of cheese provides seven percent of your daily calories, so it's important to be mindful of your intake.
In addition to portion control, you can make some simple swaps to reduce your consumption of high-fat cheeses. Opt for lower-fat cheeses, such as mozzarella, feta, cottage cheese, or reduced-fat varieties. These options provide less saturated fat without compromising on flavour. You can also try using ricotta or cottage cheese instead of high-fat cheeses in your recipes.
It's worth noting that the effects of dietary saturated fats on cardiovascular health may depend on the food source. For instance, a study found that consuming butter led to a significantly greater increase in LDL cholesterol compared to cheese, especially in participants with high baseline LDL levels. This suggests that the food matrix of cheese may help mitigate some of the negative cardiometabolic effects of saturated fat consumption.
Cheddar Cheese: Healthy or Harmful?
You may want to see also
Low-fat cheeses are healthier
Cheese is a great source of protein and calcium, but it is also high in saturated fat, which can increase the risk of high LDL cholesterol, heart disease, and stroke. However, low-fat cheeses are widely available and are a healthier option compared to their whole-fat counterparts. These cheeses contain no more than 1 gram of saturated fat per serving and include nonfat and low-fat versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, and mozzarella.
Cottage cheese, for example, is considered one of the healthiest cheeses due to its low-calorie content and high protein value. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. Ricotta cheese is also much lower in calories and fat than other cheeses. It is made from whey protein, which has been found to significantly decrease cholesterol, including harmful LDL cholesterol.
Mozzarella is another relatively low-fat cheese option. One low-fat mozzarella stick has only 80 calories and provides 7 grams of protein and 222 mg of calcium. Swiss cheese is also a good low-calorie cheese option, as it only takes up 4% of a person's daily calorie allowance. It is low in fat and sodium and is a good source of protein and calcium.
In addition to these options, some brands offer reduced-fat Camembert, which allows you to enjoy its creamy texture with less saturated fat. Blue cheese, while high in sodium, can be crumbled on a salad in small amounts to satisfy a cheese craving.
While cheese can be a part of a healthy, well-balanced diet, it is important to pay attention to the type of cheese and the amount consumed. The recommended daily intake of saturated fat is no more than 5% to 6% of your daily calories, which is about 13 grams for a person who eats 2,000 calories per day. By choosing low-fat or reduced-fat cheeses and monitoring portion sizes, individuals can include cheese in their diets while maintaining a healthy cholesterol profile.
Cheesecake and Insulin Resistance: A Healthy Indulgence?
You may want to see also
Explore related products
Cheese can be part of a healthy, balanced diet
Cheese is a beloved food, with consumption in the average American household nearly doubling over the past four decades. However, it is also a high-fat food, and some types of cheese are high in cholesterol and sodium. As such, people who are trying to lose weight or lower their cholesterol may want to reduce their cheese intake.
That said, cheese can be part of a healthy, balanced diet. Firstly, it is a great source of calcium, and some cheeses, like part-skim mozzarella, are better sources of calcium than others. Calcium is important for bone health, and a 30g portion of cheddar provides over a quarter of an adult's daily requirements.
Secondly, while cheese is a high-fat food, it is important to distinguish between saturated and unsaturated fats. Saturated fats are the ones that can raise cholesterol levels, and some research suggests that it is the saturated fat in cheese that is responsible for raising cholesterol levels. However, not all types of cheese are high in saturated fat. Cottage cheese, for example, is low in calories and the best low-fat, high-protein cheese. Ricotta cheese and fat-free cheeses are also much healthier options.
Thirdly, while cheese is a good source of protein, it is not the only source. Low-fat yoghurt, tinned fish, tofu, lentils, and beans are good sources of protein and calcium too.
Finally, it is important to remember that a healthy diet is not just about the food groups and nutrients but also about the number of calories consumed. Cheese is calorific, with a 30g portion providing seven per cent of your daily calories. Therefore, it is important to watch your portion sizes and not exceed the recommended daily amount.
Cheese Benefits: Boosting Your Immune System
You may want to see also
Saturated fat in cheese raises cholesterol levels
Cheese is a beloved food, with consumption in the average American household doubling over the past four decades. However, it is also a high-fat food, and its consumption has been linked to increased cholesterol levels.
Cholesterol is a waxy substance present in many foods, including dairy products and meat. While the body needs some cholesterol to function, excessive cholesterol in the blood can lead to clogged arteries, high blood pressure, and an elevated risk of heart attack and other cardiovascular issues.
There are two types of cholesterol: high-density lipoprotein (HDL) cholesterol, also known as 'good' cholesterol, and low-density lipoprotein (LDL) cholesterol, or 'bad' cholesterol. A high level of HDL cholesterol and a low level of LDL cholesterol are associated with a reduced risk of heart disease.
Cheese contains saturated fat, which is responsible for raising LDL cholesterol levels. In fact, around 23% of the average American's daily intake of saturated fat comes from cheese. However, the impact of cheese consumption on cholesterol levels is nuanced. A 2015 study found no relationship between eating dairy products and heart disease after the age of 55, and participants who consumed high-fat dairy were less likely to die from a stroke. Another study by Professor Benoit Lamarche compared the effects of consuming saturated fats from butter and cheese, finding that butter induced a significantly greater increase in LDL cholesterol, especially in participants with high baseline LDL levels. These findings suggest that while cheese does contain saturated fat, other components in its matrix, such as calcium, minerals, or bacteria, may help mitigate some of the negative cardiometabolic effects of saturated fat consumption.
Despite these mixed findings, it is generally recommended that individuals with high cholesterol consume cheese in moderation and opt for lower-fat varieties when possible. Low-fat cheeses, such as cottage cheese, ricotta cheese, mozzarella, feta, and reduced-fat cheeses, contain less saturated fat and are considered healthier options. Additionally, individuals can try grating cheese to use smaller portions and satisfy their cheese cravings while managing their cholesterol intake.
Velveeta Cheese: How Long Does it Last?
You may want to see also
Frequently asked questions
Cheese is high in saturated fat, which is responsible for raising cholesterol levels. However, the research is mixed, with some studies finding no relationship between eating dairy products and heart disease. While cheese can be a part of a healthy, well-balanced diet, it is important to pay attention to how much cheese you are consuming and choose low-fat or reduced-fat versions when possible.
Low-fat cheeses include mozzarella, feta, cottage cheese, and ricotta.
Other foods that are high in cholesterol include eggs, red meat, organ meats such as liver, shrimp, sardines, and fast food.
In addition to reducing your intake of high-cholesterol foods, you can also try to incorporate more low-fat dairy products, eggs whites, tofu, lentils, and beans into your diet. Staying active and maintaining a healthy weight can also help lower your cholesterol levels.
