Frederic Melton
Cheese is a nutrient-dense food that provides protein, fats, and minerals. However, it is often high in saturated fat and salt, which can lead to high cholesterol and an increased risk of cardiovascular disease. While some sources recommend limiting cheese intake due to its potential negative health effects, recent studies suggest that saturated fat from cheese may not contribute to heart disease as previously thought. The ongoing debate centres on the impact of cheese on health, with some reports indicating that full-fat dairy may lower the risk of cardiovascular disease and type 2 diabetes. While cheese can be enjoyed in moderation, those with high cholesterol may still benefit from reducing their consumption.
| Characteristics | Values |
|---|---|
| Cheese is a great source of | Protein, calcium, and other minerals |
| Cheese is high in | Saturated fat, salt, and calories |
| High intake of saturated fat | May increase the risk of heart disease and stroke |
| Saturated fat in cheese | May not be as harmful as saturated fat from red meats |
| Cheese consumption | May be correlated with a lower risk of cardiovascular disease and diabetes |
| Reduced-fat cheese | Can be used for cooking and baking |
| High cholesterol | May benefit from cutting out or reducing cheese intake |
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What You'll Learn
Cheese is a good source of protein and calcium
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a good source of protein and calcium, with a 30g portion of cheddar providing over a quarter of an adult's daily calcium requirements. Other types of cheese, such as mozzarella, feta, cottage cheese, and ricotta, are also good sources of calcium.
Cheese also contains a small amount of vitamin D, which helps the body absorb calcium from food. In addition, cheese is a source of vitamin K2, which is important for heart and bone health. Vitamin K2 helps prevent calcium from accumulating in the walls of arteries and veins, reducing the risk of heart disease.
While cheese is a good source of protein and calcium, it is also high in saturated fat and sodium. A high intake of saturated fat can increase LDL cholesterol levels, leading to a higher risk of cardiovascular disease. Therefore, it is recommended to consume cheese in limited amounts and to include other sources of calcium and protein in the diet, such as low-fat yoghurt, tinned fish, tofu, lentils, and beans.
Overall, cheese can be a nutritious part of a balanced diet when consumed in moderation, and its calcium and protein content contribute to its nutritional benefits.
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Saturated fat from cheese may not contribute to heart disease
Cheese is a nutrient-dense food, providing protein, fats, and minerals. 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. However, recent studies have questioned whether cheese, specifically, is as detrimental to heart health as once believed.
A 2021 study found that saturated fat from cheese intake was associated with a lower incidence of heart disease. This finding contradicts the widely held belief that cheese, due to its saturated fat content, contributes to cardiovascular disease. The study suggests that specific nutrients in cheese may be protective for the heart, such as calcium and conjugated linoleic acid. Additionally, the types of saturated fatty acids in cheese may have a different effect on the heart compared to those found in red meat.
Furthermore, a 2012 study of 5,209 US adults found that saturated fat from meat was linked to higher rates of cardiovascular disease, while saturated fat from dairy was associated with lower rates. Two meta-analyses of cohort studies with large subject numbers also concluded that cheese consumption was correlated with a reduced risk of heart disease. These findings suggest that cheese may not be as detrimental to heart health as previously thought and that the negative reputation surrounding its impact on cholesterol and heart disease may be unfounded.
While the research suggests that cheese may not contribute to heart disease as expected, it is important to consider portion sizes and individual health needs. For those with high cholesterol, dietitians recommend opting for reduced-fat cheeses, such as low-fat cheddar, feta, part-skim mozzarella, and 2% fat cottage cheese. Additionally, keeping portion sizes in mind is crucial; a 1-ounce slice of full-fat cheddar, for example, contains 5 grams of saturated fat. By being mindful of portions and choosing lower-fat options when necessary, individuals can enjoy cheese as part of a balanced diet.
In conclusion, while cheese is often associated with high levels of saturated fat, recent studies suggest that its consumption may not contribute to heart disease as previously believed. The presence of specific nutrients and the different types of saturated fatty acids in cheese may offer protective effects for heart health. However, it is important to enjoy cheese in moderation and consider individual health needs and portion sizes to maintain a balanced and healthy diet.
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High intake of saturated fat may increase heart disease risk
While cheese is a great source of protein and calcium, it is often high in saturated fat and salt. This means that consuming too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease (CVD). A 30g portion of cheese provides seven per cent of an adult's daily calories, and there can be more salt in this amount of cheddar than in a packet of crisps.
However, there is an ongoing debate about the impact of cheese on health. While the US Dietary Guidelines recommend choosing low-fat dairy to prevent CVD, some reports suggest that full-fat dairy may lower the risk of CVD and type 2 diabetes. These studies suggest that specific nutrients in cheese, such as calcium and conjugated linoleic acid, may be protective of heart health. Additionally, the types of saturated fatty acids in cheese may have a different effect on the heart than those found in red meat.
A 2021 study found that saturated fat from cheese intake was associated with a lower incidence of heart disease. Another study from 2012, involving 5,209 US adults, concluded that saturated fat from meat was associated with higher rates of CVD, while saturated fat from dairy was associated with lower rates. Two meta-analyses of cohort studies with large subject pools also found that cheese consumption was correlated with a reduced risk of CVD.
Despite the promising research, there is still insufficient data to conclusively determine that cheese prevents heart disease. However, consuming normal amounts of cheese does not appear to increase the risk, on average. For individuals with high cholesterol, certain cheeses, such as reduced-fat feta, part-skim mozzarella, and grated Parmesan, are considered better options.
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Reduced-fat cheese can be used for cooking and baking
Cheese is a nutrient-dense food, providing protein, fats, and minerals. 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. As such, it is recommended to consume cheese in limited amounts or opt for reduced-fat varieties.
Reduced-fat cheese can be a great alternative for those who want to enjoy cheese without the high saturated fat content. It can be used in cooking and baking, adding flavour to dishes while reducing the overall fat intake. When using reduced-fat cheese in cooking and baking, there are a few things to keep in mind. Firstly, reduced-fat hard cheeses may take longer to melt, so it is recommended to grate them finely and melt them over low heat. Additionally, these cheeses may produce a skin when baked or grilled, so it is best to add them towards the end of the baking time.
Some examples of reduced-fat cheeses that can be used for cooking and baking include:
- Reduced-fat feta: Feta is a briny cheese that can be crumbled over raw or cooked vegetables, adding a salty kick to dishes.
- Part-skim mozzarella: Mozzarella is a versatile cheese that can be used in quiches, wraps, pasta, salads, and vegetables. It has a familiar taste and is lower in saturated fat and sodium, making it a great choice for heart health.
- Reduced-fat cheddar: Cheddar is a tangy cheese that can be enjoyed in sandwiches, cubed with fruit, or sprinkled over soups or chili. Opting for low-fat cheddar can significantly reduce the saturated fat content without compromising on taste.
- 2% fat cottage cheese: Cottage cheese comes in various options, including low-fat and no-salt-added varieties. The 2% fat option offers a creamy texture with only about 2 grams of total fat and 1 gram of saturated fat per half cup.
When using reduced-fat cheese in cooking and baking, it is important to consider the role of cheese in the dish. For example, cheese can be used as a condiment to top off soups, salads, vegetables, or grain bowls. Adding a small amount of cheese can enhance the flavour of the dish without significantly increasing the saturated fat content. It is also important to be mindful of portion sizes, as even reduced-fat cheese can contribute to high saturated fat intake if consumed in large quantities.
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Salt content in cheese may be a concern
While cheese is a great source of protein and calcium, it often contains high levels of saturated fat and salt. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease (CVD). However, the impact of cheese consumption on health is still debated, and some studies suggest that cheese may not be as detrimental to heart health as previously believed.
Some cheeses are notably higher in salt content than others. For example, certain types of Roquefort, Halloumi, Feta, and processed cheese singles can be saltier than seawater. Additionally, a portion of cheddar cheese may contain more salt than a packet of crisps. Therefore, those concerned about their sodium intake should opt for reduced-sodium cheeses or choose lower-sodium alternatives.
Reduced-fat cheeses, such as low-fat cheddar, can be a good option for lowering saturated fat intake, but they may contain higher levels of sodium. For instance, low-fat cheddar typically has more sodium than its full-fat counterpart. Therefore, it is essential to consider both fat and sodium content when selecting cheeses, especially for those with specific health considerations.
Overall, while cheese can be a nutritious and enjoyable part of a balanced diet, it is essential to be mindful of portion sizes and sodium content. Those concerned about their salt intake can opt for reduced-sodium cheeses or choose lower-sodium alternatives to maintain a healthy balance.
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Frequently asked questions
Cheese is a nutrient-dense food, providing protein, fats, and minerals. However, it is often high in saturated fat, sodium, and salt, which can lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD). But, newer research suggests that saturated fat from cheese does not contribute to heart disease in the same way as saturated fat from red meats. A 2021 study found that saturated fat from cheese intake was associated with a lower incidence of heart disease.
If you have high cholesterol, dietitians recommend eating reduced-fat feta, part-skim mozzarella, grated Parmesan, and 2% fat cottage cheese.
Nuts and seeds can be a good alternative to cheese. Almond or sunflower seed butter can be spread on a sandwich, pecans can be sprinkled on a salad, or freshly toasted walnuts can be finely grated over a dish.
In the UK, the standard portion size 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. Keep cheese portions small and weigh them to reduce temptation.
