Randy Chandler
Cheese is a beloved snack, but is it heart-healthy? While cheese sticks can be a convenient and tasty snack, they are typically high in fat and calories. Fried cheese sticks, such as mozzarella sticks, are particularly unhealthy due to the additional fat and calories from the frying process. However, some types of cheese, such as mature Cheddar, Emmental, and Ossau-Iraty, have been found to have beneficial effects on heart health due to their bacteria-fermented properties. Additionally, cheese contains compounds that can positively impact inflammation and blood pressure. Overall, while cheese sticks can be a part of a healthy diet for some people, they should be consumed in moderation, especially for those with heart disease or high blood pressure.
| Characteristics | Values |
|---|---|
| Calories | 80 per stick |
| Protein | 7 grams per stick |
| Fat | 6 grams per stick |
| Saturated fat | 4 grams per stick |
| Vitamin A | 4% daily value per stick |
| Calcium | 15% daily value per stick |
| Sodium | 180 milligrams per ounce |
| Heart health | High in saturated fat, which can increase risk of heart disease; contains substances that reduce inflammation, associated with heart disease |
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What You'll Learn
Fried cheese sticks are unhealthy
Cheese, in general, is high in saturated fat, which has been linked to an elevated risk of heart disease. However, it is important to note that not all types of saturated fats lead to a heightened risk. Additionally, cheese contains beneficial nutrients such as protein, calcium, and vitamins A, D, B-6, and B-9. It also contains compounds that can inhibit the angiotensin-converting enzyme (ACE), which controls blood pressure, and substances that reduce inflammatory markers associated with cardiac and vascular diseases.
Fried cheese sticks, however, are different from plain cheese sticks or cheese in terms of their health impact. The frying process adds trans fats and increases saturated fat content, making them unhealthy. Additionally, fried cheese sticks are often highly processed and high in sodium, which can negatively impact heart health. Sodium should be limited to no more than 2,300 mg per day, and ideally less than 1,500 mg, to maintain healthy blood pressure and heart health. While cheese sticks can be a healthy snack for some, they are not suitable for those trying to lose weight or watching their saturated fat intake.
In conclusion, while cheese may have some heart-protective properties due to its beneficial nutrients and compounds, fried cheese sticks are unhealthy due to the added trans fats, increased saturated fat content, high sodium levels, and refined carbohydrates. These factors can negatively impact heart health by increasing cholesterol levels, promoting inflammation, and contributing to clogged arteries. Therefore, fried cheese sticks should be consumed in moderation or avoided altogether to maintain a heart-healthy diet.
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Cheese is high in saturated fat
Cheese is a beloved snack, but it is high in saturated fat. Saturated fats make up about 60% of the fat in most cheeses. While cheese sticks are made from mozzarella cheese, they are often coated in batter and deep-fried, which increases their saturated fat content. Cheese sticks are therefore not the wisest choice for people trying to lose weight or those keeping a close eye on their saturated fat intake. The American Heart Association recommends that saturated fats should not exceed 5% to 7% of your total daily calories, or about 13 grams per day for a 2,000-calorie diet.
However, it is important to note that not all saturated fats are necessarily harmful. Evidence regarding the saturated fat in cheese is inconclusive, and some studies have found that individuals who regularly consume dairy have a reduced risk of cardiovascular disease. For instance, new research from the UK has found that people in France have remarkably low rates of cardiovascular disease, despite their diets being quite high in saturated fat. This phenomenon is known as the "French paradox".
Cheese also has beneficial effects on inflammation, blood pressure, and bacteria. A complex enzymatic transformation that occurs as cheese ripens leads to the formation of substances known to reduce inflammatory markers such as C-reactive protein. Cheese contains compounds capable of inhibiting the angiotensin-converting enzyme (ACE) that controls blood pressure. Cheeses with mold, such as Roquefort, may be particularly advantageous to cardiovascular health as they form substances that combat bacteria.
In summary, while cheese is high in saturated fat, its consumption should be considered in the context of an individual's overall diet and health status. Moderate consumption of cheese as part of a balanced meal pattern may be protective against heart disease.
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Sodium content in cheese
Cheese is often included in a list of foods to avoid when reducing sodium intake. While some cheese varieties are packed with salt, others can fit into a low-sodium diet. The daily recommended sodium intake is 2,300 milligrams, but those with high blood pressure should aim for 1,500 milligrams. A one-ounce serving of cheddar cheese contains 180 milligrams of sodium, which is 8% of the daily value.
Mozzarella cheese is a good low-sodium option, with only 85 milligrams of sodium per ounce. Across all LMPS Mozzarella forms, the mean analytical sodium content was 666 mg/100 g, with 95% between 452 and 876 mg/100 g. Processed cheese, on the other hand, has a much higher sodium content, with a mean of 1,242 mg/100 g.
Cheese sticks, which are typically made from mozzarella, can be a healthy snack option. They provide protein, calcium, and vitamin A. However, fried cheese sticks, a popular appetizer, are generally unhealthy due to the additional fat and calories from the frying process. The American Heart Association recommends limiting saturated fat to 5%-7% of total daily calories, as consuming too much can increase the risk of heart disease and raise LDL cholesterol levels. Therefore, while an occasional cheese stick may not be harmful, they may not be the best choice for those trying to lose weight or watching their fat intake.
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Cheese's health benefits
Cheese is a whole food, which means it is as close to its natural form as possible, with minimal to no processing. However, not all cheese is made equal, and some varieties are highly processed. Cheese is a great source of calcium, protein, and vitamins A, B12, D, K, and zinc. It also contains phosphorus, riboflavin, and selenium.
The health benefits of cheese include:
Bone and Muscle Health
The calcium and protein in cheese are great for building strong bones and muscles. Calcium helps developing bones grow stronger and prevents osteoporosis as we age. Vitamin D also helps build strong bones and can be found in cheese.
Lower Blood Pressure
The high levels of calcium in cheese can help reduce blood pressure.
Dental Health
Research has shown that cheese can help prevent cavities. A 2015 Danish study found that children with an above-average dairy intake were more likely to be cavity-free after three years than those with a below-average intake.
Brain Health
Research shows that cheese could be a good source of glutathione, an antioxidant that helps maintain brain health.
Gut Health
Fermented foods like cheese contain probiotic bacteria, which can help keep cholesterol levels in check.
Heart Health
While cheese is high in saturated fat, which can increase the risk of heart disease, it also contains healthy fats like omega-3 fatty acids and conjugated linoleic acid (CLA), which may help prevent heart disease and reduce inflammation. Research has not found a direct link between eating cheese and developing heart issues. Lower-fat, low-sodium cheeses, eaten in moderation, can be part of a healthy diet.
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Cheese and weight loss
Cheese is a food that is often recommended to be eaten in moderation, especially for those with heart disease. While cheese can be high in saturated fat, it also contains beneficial nutrients like protein and calcium. For this reason, some types of cheese can be incorporated into a weight loss diet.
Cottage cheese is recommended by dietitians for people trying to lose weight. This is because it has a high protein content, which helps keep you full for longer and is essential for building and maintaining muscle mass. It also contains calcium and phosphorus, which are important for bone health.
Mozzarella is another good cheese option for weight loss. It is relatively low in calories compared to other cheeses with a similar amount of protein. One ounce of mozzarella contains 6 grams of protein and just 85 calories. You can also buy reduced-fat or fat-free versions of mozzarella.
Swiss cheese is a good choice for weight loss as it has a slightly higher protein content, which may make it more filling than cheeses with less protein per ounce. It is also low in sodium, with just 53 milligrams per ounce, making it a good option for those on a low-sodium diet.
When trying to lose weight, it is recommended to be mindful of portion sizes and to consider low-fat cheese options to stay within your daily calorie goal. It is also beneficial to cut back on ultra-processed cheese products, such as spray canned cheese, cream cheese, and American cheese. These often contain added sugars and sodium, which can hinder weight loss and increase the risk of chronic diseases.
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Frequently asked questions
Cheese sticks are typically made from mozzarella cheese, which is high in sodium and saturated fats. Fried cheese sticks are also high in refined carbohydrates and trans fats, which can lead to clogged arteries and poor heart health. Therefore, fried cheese sticks are not considered heart-healthy. However, some sources suggest that eating cheese in moderation can be beneficial for heart health due to its ability to reduce inflammation and inhibit the angiotensin-converting enzyme (ACE) that controls blood pressure.
Bacteria-fermented cheeses such as mature Cheddar, Emmental, and Ossau-Iraty are considered to be among the most beneficial for heart health. Swiss cheese is also a good choice, as it is lower in sodium compared to other varieties.
Instead of fried cheese sticks, opt for plain cheese sticks or those made with baked cheese. These are lower in fat and calories and can be a healthy snack option, especially for children.
The recommended serving size of cheese is one ounce, or about the size of your thumb. For those with heart disease, it is suggested to eat cheese in moderation as a complement to a meal, rather than as the main dish.
