Patrick Oconnell
Cheese is a popular dairy product that contains saturated fat and sodium, which can increase the risk of cardiovascular disease. However, recent studies suggest that eating cheese may actually be beneficial for heart health. While it is a source of saturated fat, research indicates that consuming cheese may not raise the risk of heart disease and could even help reduce the risk of chronic conditions like type 2 diabetes, heart failure, and coronary heart disease. Cheese is also a good source of calcium, protein, and vitamins A and B12, which are important for maintaining a healthy heart and body. When it comes to including cheese in a heart-healthy diet, moderation is key, and choosing varieties with lower sodium and saturated fat content, such as Swiss or mozzarella cheese, is recommended.
| Characteristics | Values |
|---|---|
| Cheese intake impact on heart disease | Research suggests that eating cheese may reduce the risk of heart disease. |
| Recommended amount | Cheese should be consumed in moderation, with a focus on portion control. |
| Nutritional considerations | Cheese is a source of calcium, protein, vitamins A and B12, and contains saturated fat and sodium. |
| Types of cheese | Lower-sodium and lower-fat cheeses, such as Swiss, mozzarella, and cottage cheese, are recommended for heart health. |
| Dietary guidelines | It is suggested to include cheese as part of a balanced diet, paired with nutrient-rich foods like whole grains, vegetables, and lean proteins. |
| Cardiovascular risk factors | Saturated fat and sodium in cheese can increase the risk of cardiovascular disease. |
| Alternative options | Non-dairy cheese and dairy alternatives like low-fat yoghurt and milk, and plant-based unsaturated fats are recommended for those with dairy intolerances or preferences. |
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What You'll Learn
Cheese may be good for heart health in moderation
Cheese is a beloved food for many, but its reputation for being high in saturated fat has given it a bad name for heart health. However, recent studies suggest that cheese may be good for your heart when consumed in moderation.
While dairy fat is known to contain saturated fatty acids that elevate low-density lipoprotein (LDL) cholesterol, increasing the risk of cardiovascular disease, newer research indicates that full-fat dairy foods like cheese may not increase heart disease risk. In fact, consuming saturated fat from dairy sources has been associated with higher levels of high-density lipoprotein (HDL) or "good" cholesterol. This suggests that including cheese in your diet may help lower your risk of chronic conditions like type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
Cheese is a good source of calcium, which is essential for the proper electrical activity and pumping action of the heart. It also contains protein, vitamins A and B12, and other nutrients that contribute to overall heart and body health. For instance, milk is known to provide calcium and potassium, which are crucial for maintaining healthy blood pressure.
When incorporating cheese into your diet, it's important to make thoughtful choices. Opt for cheeses with lower saturated fat and sodium content, such as Swiss, mozzarella, or cottage cheese. Additionally, pay attention to portion sizes and pair your cheese with nutrient-rich foods like whole grains, vegetables, and lean proteins to create balanced meals.
While cheese can be a part of a heart-healthy diet, it should be enjoyed in moderation as part of a balanced diet. The specific amount of cheese that constitutes a healthy portion may vary depending on individual dietary needs and overall health status. For those with heart disease or high cholesterol, switching to reduced-fat dairy options is recommended.
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Full-fat cheese may not increase the risk of heart disease
While cheese is a major source of saturated fat in the average American diet, and saturated fats tend to raise harmful LDL cholesterol, which can increase the risk of heart disease, newer research suggests that full-fat cheese may not increase the risk of heart disease.
According to a 2022 study in Nutrients, people who consumed cheese had lower risks of heart disease. Another study found that eating more cheese was linked to better health markers, such as reduced body weight, smaller waist circumferences, lower triglycerides, and healthier blood sugar levels. These findings suggest that cheese intake may causally reduce the risk of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
Additionally, cheese is a good source of calcium, which is important for the proper electrical activity and pumping action of the heart. It also contains vitamins A and B12, nutrients that play a role in maintaining heart and body health.
However, it is important to remember that cheese should be enjoyed in moderation as part of a balanced diet. 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 those with heart disease or high cholesterol, switching to reduced-fat dairy is recommended.
When it comes to specific types of cheese, mozzarella is a good choice due to its lower sodium and saturated fat content. Swiss cheese is also recommended for those with heart disease, as it has only 53 mg of sodium per ounce.
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Cheese is a good source of calcium and protein
A 30g portion of cheddar cheese provides over a quarter of an adult's daily calcium requirements. Calcium is important for maintaining bone health and supporting the proper electrical activity and pumping action of the heart. Cheese also contains a small amount of vitamin D, which helps the body absorb calcium.
In addition to calcium and protein, cheese contains vitamins A and B12, which play a role in keeping the heart and body strong. Some types of cheese, such as Swiss and mozzarella, are lower in sodium, with only 50-100 mg per serving.
While cheese can be a good source of calcium and protein, it is important to consume it in moderation as part of a balanced diet. High intake of saturated fat and sodium can increase LDL cholesterol levels and negatively impact heart health. Recent studies suggest that including cheese in the diet may be associated with a reduced risk of chronic conditions like type 2 diabetes, heart failure, and coronary heart disease. However, more research is needed to confirm these findings.
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Mozzarella is a good choice for those with heart disease
Consuming cheese has been linked to a reduced risk of heart disease, according to recent studies. Eating cheese is associated with a lower risk of developing chronic conditions like type 2 diabetes, heart failure, coronary heart disease, high blood pressure, and strokes. Cheese is a rich source of calcium, which is essential for the proper electrical activity and pumping action of the heart. It also contains vitamins A and B12, which play a crucial role in maintaining heart and overall body health.
The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, especially for those with high blood pressure. Therefore, it is advisable to opt for mozzarella cheeses with lower sodium content to prevent potential increases in blood pressure. Additionally, mozzarella is a good source of protein, contributing to your daily protein intake. Protein is essential for weight loss, weight maintenance, and lowering the risk of obesity-related diseases, including cardiovascular issues.
Furthermore, mozzarella is a source of gut-friendly probiotics, such as Lactobacillus casei and Lactobacillus fermentum. Probiotics are beneficial for gut health and can positively impact overall wellness. While mozzarella is a healthier cheese option, it is important to remember that it still contains a considerable amount of saturated fat. Therefore, it should be consumed in moderation as part of a balanced diet.
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Sodium and saturated fat content in cheese should be considered
Cheese is a good source of calcium, protein, vitamins A and B12, and other nutrients that play an important role in keeping the heart and body strong. However, it is also a source of saturated fat and sodium, which can negatively impact heart health. Therefore, it is important to consider the sodium and saturated fat content in cheese when including it in a heart-healthy diet.
Saturated fat is known to elevate low-density lipoprotein (LDL) cholesterol levels, increasing the risk of cardiovascular disease. As a result, dietary guidelines from organisations like the American Heart Association recommend limiting saturated fat intake and suggest opting for low-fat dairy products. However, recent studies and meta-analyses have found no significant association between high intake of saturated fat and an increased risk of cardiovascular disease or related conditions. Additionally, consuming saturated fat from dairy sources may be beneficially associated with HDL ("good") cholesterol.
Cheese can be a significant source of saturated fat in the diet, and its consumption has increased over the years. While research on the role of dairy in heart disease risk has yielded mixed results, newer studies suggest that full-fat dairy foods like cheese may not increase the risk of heart disease or diabetes. In fact, replacing dairy fat with other animal fat or plant-based unsaturated fat may slightly raise the risk for cardiovascular disease.
When it comes to sodium, some types of cheese are saltier than seawater. High sodium intake can increase blood pressure, which is a risk factor for cardiovascular disease. Therefore, it is important to choose lower-sodium cheese varieties, such as Swiss or mozzarella, and to pay attention to portion sizes. Additionally, pairing cheese with nutrient-rich foods like whole grains, vegetables, and lean proteins can contribute to a balanced, heart-healthy diet.
In conclusion, while cheese can be a part of a heart-healthy diet, it is important to consider the sodium and saturated fat content. Opting for lower-fat cheeses and monitoring portion sizes can help reduce the potential negative impact on heart health. Additionally, including cheese as part of a balanced diet that incorporates a variety of nutrient-rich foods is crucial for maintaining overall cardiovascular well-being.
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Frequently asked questions
Cheese can be part of a heart-healthy diet if consumed in moderation and if it is not too high in saturated fat and sodium.
Swiss cheese, mozzarella, and cottage cheese are good choices as they are lower in sodium. Mozzarella and ricotta are also lower in fat.
Low-fat yoghurt, tinned fish, tofu, lentils, and beans are good sources of calcium and protein.
Research suggests that eating cheese may reduce the risk of type 2 diabetes, heart failure, coronary heart disease, high blood pressure, and strokes. However, other studies have found that eating cheese may increase the risk of cardiovascular disease. More research is needed to clarify these findings.
