Randy Chandler
Cheese is a beloved food, with consumption in the average American household doubling over the past four decades. However, its nutritional profile has sparked concerns, especially regarding its impact on cholesterol levels. Cholesterol is a fat-like substance that is essential for creating hormones and healthy cells, but excessive levels, particularly of bad cholesterol, can increase the risk of heart disease and stroke. Cheese is often associated with high cholesterol, but the relationship is complex and influenced by various factors. This topic explores the conflicting evidence and provides insights into how cheese may affect cholesterol levels and whether it can be included in a heart-healthy diet.
| Characteristics | Values |
|---|---|
| Cheese and cholesterol | Cheese is a source of saturated fat and cholesterol, with the amount varying depending on the type of cheese. While cheese can be part of a healthy, well-balanced diet, it is important to be mindful of the type of cheese and the portion size consumed. |
| High-cholesterol cheeses | Cheddar, American cheese, Roquefort, halloumi, feta, and cheese singles are some examples of cheeses that tend to be higher in cholesterol and saturated fat. |
| Low-cholesterol cheeses | Cottage cheese, ricotta cheese, mozzarella, feta, and fat-free cheeses are examples of lower-cholesterol options. |
| Portion control | It is recommended to consume cheese in moderation, especially if one has high cholesterol. Keeping track of daily saturated fat intake, portioning out servings, and opting for lower-fat varieties can help manage cholesterol levels. |
| Dietary alternatives | Other foods that are good sources of calcium and protein include low-fat yogurt, tinned fish, tofu, lentils, and beans. |
| Health considerations | High levels of "bad" LDL cholesterol can increase the risk of heart disease and stroke. |
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What You'll Learn
Cheese is a source of calcium
Cheese is indeed a source of calcium. Calcium is essential for bone and teeth health, and it also plays a role in heart health, muscle function, and nerve signalling. While cheese can be a part of a healthy, well-balanced diet, it is important to choose the right types of cheese and consume them in moderation.
Hard cheeses, such as Parmesan and Asiago, tend to have the highest calcium content due to their low water content. A small amount of grated Parmesan or Asiago cheese can add a lot of flavour to pasta dishes. Blue cheese, while not as popular, is also a good source of calcium and can be crumbled over a salad.
On the other hand, fresh cheeses like cottage cheese, goat cheese, ricotta, and mascarpone have lower calcium content. For example, it would take nearly 400 grams of fresh cheese to get the same amount of calcium as 30 grams of hard cheese. However, these fresh cheeses are lower in fat and calories, so they can be a good option for those watching their weight or fat intake. Cottage cheese, in particular, is considered the healthiest cheese due to its low-calorie content and high protein content.
Low-fat and fat-free cheeses are generally lower in calcium than their full-fat counterparts, but they can still provide a good source of calcium while helping to reduce overall fat intake. It is worth noting that the calcium content in cheese can vary depending on the brand, weight, and cheesemaking process, so checking the nutrition label is always a good idea.
In summary, cheese is a source of calcium, and including it in your diet can help you reach the recommended daily intake of 1000 mg of calcium for most adults. However, it is important to consume cheese in moderation and be mindful of the type of cheese you choose to maintain a healthy balance.
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Cheese is high in saturated fat
Cheese is a great source of protein and calcium, but it is also high in saturated fat. In fact, around 23% of the average American's daily intake of saturated fat comes from cheese.
Cheddar and American cheese are among the most popular cheeses, but they are also among the highest in cholesterol and saturated fat. Other popular cheeses made from whole milk, such as mozzarella, feta, and cottage cheese, are also available in low-fat or fat-free versions that contain significantly less saturated fat and cholesterol. For example, a 4-ounce serving of nonfat or 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
If you are trying to reduce your cholesterol or saturated fat intake, you don't have to cut out cheese entirely. Instead, you can make some dietary changes, such as reducing your portion sizes, choosing low-fat or reduced-fat cheeses, or opting for vegan alternatives. You can also try using cottage cheese or ricotta instead of high-fat cheeses in your recipes, as these options are much healthier and may taste just as good.
It is important to note that the effects of saturated fat on cardiovascular health may depend on the food source. For example, a recent study found that consuming butter induced a significantly greater increase in LDL cholesterol compared to cheese, especially in participants with high baseline LDL cholesterol levels. This suggests that the cheese food matrix may help mitigate some of the negative effects of consuming saturated fats. However, it is still recommended to consume cheese in moderation and to prioritize lower-fat options when possible.
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Research is mixed on cheese and cholesterol
However, several fat-free and low-fat cheese varieties are widely available and contain far less saturated fat and cholesterol than their whole-fat counterparts. These include ricotta, cottage cheese, and mozzarella. Lower-fat cheeses will provide less saturated fat, so it's important to pay close attention to how much cheese you are eating and stay within the recommended daily amount.
Some research suggests that the effects of saturated fat in cheese and butter differ when digested. A study by Professor Benoit Lamarche of Université Laval found that consuming butter induced a significantly greater increase in LDL cholesterol compared to cheese, particularly in participants with high baseline LDL cholesterol. This suggests that the cheese food matrix may help mitigate some of the cardiometabolic effects of consuming saturated fats.
Overall, while cheese can be a part of a healthy, well-balanced diet, it's important to consider the type of cheese and the amount consumed. If you have high cholesterol, cheese is not completely off-limits, but it should be consumed in moderation and in lower-fat varieties when possible.
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Low-fat cheese is a healthier option
Cheese is a great source of protein and calcium, but it is also high in saturated fat. Eating too much saturated fat can increase your risk of high LDL cholesterol, heart disease, and stroke. However, this does not mean that you have to cut cheese out of your diet entirely. Instead, opt for low-fat cheeses, which are much healthier and can help you continue to enjoy cheese as part of a balanced diet.
Low-fat cheeses are widely available in supermarkets and contain far less saturated fat and cholesterol than their whole-fat counterparts. For example, a 4-ounce serving of non-fat or 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and only 0 to 0.7 grams of saturated fat. Other low-fat cheeses include mozzarella, feta, and ricotta. These options can be great substitutes for high-fat cheeses in your recipes and may taste just as good.
If you are a cheese lover, you don't have to give it up completely. Instead, focus on reducing your portion sizes. Keep cheese portions small and weigh them to avoid overeating. You can also try mixing full-fat and reduced-fat varieties to cut down on saturated fat intake. Additionally, look for hard and flavourful cheeses, as you can use smaller amounts to satisfy your cheese cravings. For example, grate a small amount of aged Parmesan or Asiago onto your pasta or crumble blue cheese onto a salad.
It is important to note that nutrition is individualized, and what works for one person may not work for another. Consult with a registered dietitian nutritionist to evaluate your cholesterol levels and develop a personalized meal plan that includes healthier cheese options. They can provide tailored recommendations based on your health needs and preferences.
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Cheese is high in sodium
Cheese is a popular food item that can be a part of a healthy, well-balanced diet. However, it is important to be mindful of its cholesterol and sodium content. While cheese can be a good source of protein and calcium, many popular varieties are made from whole milk and are high in saturated fat and cholesterol. For individuals with high cholesterol, it is generally safe to consume cheese in moderation and to opt for low-fat or reduced-fat varieties.
When it comes to sodium, cheese can also be high in content, especially processed varieties. Processed cheeses, such as pre-sliced American cheese and loaf-like processed cheese, tend to have higher sodium levels than natural cheeses due to the use of emulsifying salts during production. For example, a 1-ounce (28-gram) serving of American cheese contains 377 mg of sodium, contributing to 16% of the Recommended Daily Intake (RDI). Similarly, a 2.5-ounce (70-gram) serving of the dry mix used to make macaroni and cheese averages 475 mg of sodium, amounting to 20% of the RDI.
The sodium content in cheese can vary significantly depending on the type and brand. For instance, process cheese had the highest mean level of sodium at 1,242 mg/100 g, followed by string cheese with 724 mg/100 g, and LMPS Mozzarella with a mean of 666 mg/100 g. These relatively high sodium levels in cheese can contribute to the overall intake of sodium by consumers. Therefore, opting for lower-sodium natural cheeses, such as Swiss or mozzarella, can be a healthier choice.
It is worth noting that while reducing sodium intake is often recommended for individuals with certain health conditions, such as high blood pressure, sodium is also an essential nutrient for the body. Sodium plays a crucial role in maintaining fluid balance, transmitting nerve impulses, and facilitating muscle contractions. Therefore, it is important to strike a balance and aim for moderate sodium consumption rather than complete elimination.
In summary, while cheese can be a part of a balanced diet, it is important to be mindful of its cholesterol and sodium content. Opting for low-fat or reduced-fat varieties and choosing lower-sodium natural cheeses can help individuals maintain a healthy diet while still enjoying cheese in moderation. As always, consulting with a healthcare professional or registered dietitian can provide personalized guidance based on individual health needs and preferences.
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Frequently asked questions
Cheese is high in cholesterol and saturated fat. However, research is mixed, with some studies finding no relationship between eating dairy products and heart disease. While cheese can be included as part of a healthy, well-balanced diet, it is important to consider the type of cheese and the portion size.
Low-fat cheeses, such as reduced-fat Swiss or Cheddar, contain less saturated fat than their full-fat counterparts. Other options include cottage cheese, ricotta, mozzarella, and fat-free cheeses.
If you have high cholesterol, it is recommended to consume cheese in moderation and opt for lower-fat varieties. Consider using smaller portions, choosing vegan or reduced-fat versions, or saving your favourite cheese for special occasions.
Cheese is a good source of calcium and protein. It also contains a small amount of vitamin D, which helps with calcium absorption. However, other dairy products, such as yoghurt and milk, provide similar benefits with lower fat and salt content.
A 30g portion of cheese provides about seven per cent of your daily calories. To maintain a healthy weight and cholesterol level, it is important to watch your portion size and not exceed the recommended daily intake of saturated fat and cholesterol.
