Bushra Griffith
Cheese is a beloved food, but is it bad for the heart? While cheese is high in saturated fat and sodium, which are associated with an increased risk of heart disease, recent studies suggest that cheese consumption may not be as detrimental to heart health as previously thought. In fact, some research indicates that eating small amounts of cheese may even provide health benefits and be linked to a reduced risk of cardiovascular disease, stroke, and heart failure. However, more research is needed to confirm these findings. When it comes to heart health, it's important to consider the type of cheese and its sodium and saturated fat content. Mozzarella, for example, is often recommended as a healthier option due to its lower sodium and saturated fat content. Overall, while cheese can be enjoyed as part of a balanced diet, moderation is key, especially for those with heart disease.
| Characteristics | Values |
|---|---|
| Cheese consumption and heart health | A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. |
| Recommended intake | 40 grams/day or 1.5 ounces/day |
| Nutritional benefits | Vitamins, minerals, protein, calcium, fatty acids, probiotics, vitamin K, and amino acids |
| Drawbacks | High in saturated fat, sodium, and calories |
| Recommended types of cheese | Mozzarella, ricotta, Muenster, Camembert, and Edam |
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What You'll Learn
Yellow cheese contains saturated fat, which can be bad for the heart
Yellow cheese, like most other types of cheese, contains saturated fat. While cheese can be part of a heart-healthy diet, it is one of the main contributors to saturated fat in the standard American diet. According to the National Institute of Health, too much saturated fat in the diet can raise LDL cholesterol levels and contribute to chronic illness and obesity. The American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet.
However, it is important to note that the research on the link between cheese consumption and heart health is mixed. While some studies suggest that cheese intake is inversely associated with heart disease, type 2 diabetes, and stroke, others have found no direct link between cheese consumption and heart issues. In addition, cheese contains beneficial nutrients such as protein, calcium, vitamins, and fatty acids, which can have positive effects on heart health.
When it comes to specific types of cheese, mozzarella is often recommended as a heart-healthy option because it is lower in saturated fat and sodium compared to other varieties. It is also a good source of protein and calcium, and it contains probiotics that can benefit gut and immune health. Other types of cheese, such as American cheese, tend to be highly processed and may be higher in saturated fat and sodium, making them less ideal for heart health.
Overall, while yellow cheese does contain saturated fat, which can be bad for the heart in high amounts, it can still be enjoyed in moderation as part of a balanced diet. The key is to be mindful of portion sizes and to choose lower-fat and lower-sodium options when possible.
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However, cheese also contains vitamins, minerals, and protein
While cheese is high in total fat and saturated fat, it also contains vitamins, minerals, and protein. For example, bacteria in many cheese varieties (such as Asiago, cheddar, and Parmesan) break down milk proteins to create compounds similar to those found in a widely used class of blood pressure drugs known as ACE inhibitors. The fermentation of dairy products also produces vitamin K, which has been shown to help slow the buildup of harmful calcium deposits in the heart's arteries and valves. Cheddar, Muenster, Camembert, and Edam cheeses are particularly good sources of vitamin K.
Vitamin K is important for heart and bone health. It helps prevent calcium from accumulating in the walls of the arteries and veins. Inadequate vitamin K levels can cause calcium buildup, inhibiting blood flow and leading to an increased risk of blockages and heart disease. Getting enough vitamin K from foods can help prevent calcium deposits. Because vitamin K2 (found in animal foods) is better absorbed than K1 (found in plants), K2 may be especially important for preventing heart disease.
Cheese is also a good source of calcium and protein. Calcium is important for proper electrical activity and the pumping action of the heart. Cheese's protein content makes it a quick and easy way to quench hunger, especially when paired with carbohydrate-rich snacks like crackers or fruit.
In addition, cheese contains vitamins A and B12, nutrients that play an important role in keeping the heart and body strong. For example, ricotta cheese is a good source of whey protein, which contains all the essential amino acids that humans need to get from food. Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.
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It's recommended to eat cheese in moderation
Cheese is a popular food, but it is often assumed to be unhealthy due to its high saturated fat content. However, research suggests that cheese can be part of a heart-healthy diet when consumed in moderation.
While cheese is high in saturated fat, which can increase the risk of heart disease and raise LDL cholesterol, it also contains beneficial nutrients such as calcium, protein, vitamins, and fatty acids. These nutrients can have positive effects on heart health. For example, calcium is important for the proper electrical activity and pumping action of the heart, while fatty acids have been shown to reduce the development of plaques and inflammation. Additionally, the fermentation of dairy products produces vitamin K, which helps slow the buildup of harmful calcium deposits in the heart's arteries and valves.
The key is to consume cheese in moderation and to choose low-fat and lower-sodium options. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories, which is about 13 grams per day for a 2000-calorie diet. For sodium, the daily recommendation is 2300 milligrams, but those with high blood pressure should aim for 1500 milligrams or less. Mozzarella cheese, for example, is a good source of protein and calcium and is lower in saturated fat and sodium than other cheeses.
It is also important to pair cheese with healthy foods like whole-grain crackers or salad. Overall, while cheese can be part of a heart-healthy diet, it should be consumed in moderation as part of a balanced diet that includes a variety of nutritious foods.
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Mozzarella is a healthier cheese option
While cheese is generally considered to be high in fat and sodium, and therefore suggested to be consumed in moderation, mozzarella is a healthier option compared to other types of cheese.
Mozzarella is a soft, white Italian cheese made from buffalo or cow's milk. It has a smooth and creamy texture with a mild flavour and a hint of acidity. It is stringy but becomes smooth when melted, making it a versatile cheese that can be added to a variety of dishes, from salads to pasta.
Mozzarella has a higher moisture content and less total fat than most other cheeses. It also has lower amounts of saturated fat, which is the main contributor to high cholesterol levels and an increased risk of heart disease. For example, the kind of mozzarella bought in a ball typically contains about 18% fat and 12% saturated fat, while ready-grated mozzarella has a lower moisture content and contains around 21% fat and 13% saturated fat.
Mozzarella is also lower in sodium than most other cheeses, containing about half the sodium of popular cheeses like feta and parmesan. This is beneficial as sodium is a mineral that is often overconsumed and contributes to hypertension, a known risk factor for heart disease.
Additionally, mozzarella provides similar amounts of protein as cooked meat, poultry, or seafood, with about 6 grams of protein per ounce. It also contains bacteria that act as probiotics, which may improve gut health, promote immunity, and decrease inflammation.
While mozzarella is a healthier option among cheeses, it is still important to consume it in moderation as part of a balanced diet.
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Cheddar contains vitamin K2, which is good for heart health
While cheese can be part of a heart-healthy diet, it is also one of the main sources of saturated fat in the standard American diet. Too much saturated fat can increase the risk of heart disease and raise LDL cholesterol. However, research has not found a direct link between eating cheese and developing heart issues. In fact, some studies suggest that cheese may be linked to a reduced risk of heart disease and stroke.
Cheddar cheese, in particular, contains vitamin K2, which is good for heart health. Cheddar is a semi-hard cheese made from cow's milk that has been matured for several months. It can be white, off-white, or yellow, with a taste that ranges from mild to extra sharp. Cheddar is a good source of protein and calcium, and it also contains vitamin K2. Vitamin K2 is important for preventing heart disease by inhibiting vascular calcification and preventing calcium from accumulating in the walls of arteries and veins. Adequate vitamin K2 intake can help prevent calcium deposits and reduce the risk of blockages and heart disease.
The amount of vitamin K2 in cheddar cheese varies depending on the specific cheese and its age. Cheddar cheese originating from the USA has been found to contain higher amounts of vitamin K2, ranging from 266.8 to 290.4 μg/100 g. Other types of cheese, such as Gouda, Edam, and Cottage cheese, also contain significant amounts of vitamin K2. The vitamin K2 content in cheese is influenced by factors such as the type of cow's milk used, the fermentation process, and the ripening time.
While cheddar cheese can provide heart-healthy benefits due to its vitamin K2 content, it is important to consume it in moderation due to its saturated fat and sodium content. Excessive consumption of saturated fat and sodium can negate the positive effects of vitamin K2 and contribute to heart health issues. Therefore, it is recommended to enjoy cheddar cheese as part of a balanced diet, ensuring that portions are kept small.
Overall, while yellow cheese, including cheddar, has been associated with both positive and negative effects on heart health, its vitamin K2 content provides a compelling reason to include it in a heart-healthy diet when consumed in moderation.
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Frequently asked questions
While cheese is high in saturated fat and sodium, which can be bad for the heart, it also contains calcium, vitamins, minerals, and protein, which are beneficial to heart health. Research has not found a direct link between eating cheese and developing cardio-metabolic diseases, like heart issues and type 2 diabetes. In fact, a daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
Mozzarella is a good source of protein and calcium and contains fewer saturated fat and sodium than other cheeses, making it a better option for heart health. Other low-fat cheeses are also recommended by the American Heart Association for people with heart disease.
A 2023 study found that eating small amounts of cheese, about 40 grams/day, was linked to a reduced risk of developing cardiovascular disease, stroke, and coronary heart disease. However, eating more than 40 grams/day was not associated with a significant risk reduction, and the benefit tended to decrease at higher amounts.
