Frederic Melton
Cheese is a great source of protein and calcium, but it is also high in cholesterol-raising saturated fat. While cheese can be eaten in moderation, it is important to keep an eye on how much cheese you are consuming and stay within the recommended daily amount. The recommended daily intake of cholesterol is 200 milligrams for people with risk factors for heart disease and 300 milligrams for those without risk factors. Some cheeses that are lower in saturated fat and cholesterol include low-fat Swiss, mozzarella, ricotta, and cottage cheese.
| Characteristics | Values |
|---|---|
| Cholesterol-lowering diet | Low in foods that contain unhealthy saturated fats |
| Foods to eat | Fiber-rich foods, fruits and vegetables, fish high in omega-3 fatty acids |
| Cheese characteristics | High in saturated fat and cholesterol, good source of protein and calcium |
| Recommended daily cholesterol intake | 200-300 milligrams (depending on risk factors for heart disease) |
| Best low-cholesterol cheeses | Cottage cheese, low-fat mozzarella, nonfat cheddar, ricotta, Swiss, feta, mozzarella, Cabot Lite50 Sharp Cheddar |
| High-cholesterol cheeses | Cheddar, American cheese |
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What You'll Learn
Low-fat cheeses
Cheese is a great source of protein and calcium, but it can also be high in cholesterol-raising saturated fat. While some people may need to limit their cheese consumption due to high cholesterol, it is not necessary to cut it out of your diet entirely. Instead, opting for low-fat cheeses can be a healthier alternative.
Low-fat cheese is made by removing fat during processing, resulting in a lower fat content than regular cheese. It typically contains 2% milk fat or less and has fewer calories than its full-fat counterparts. While low-fat cheese may have a less palatable texture and reduced flavour, it can still be a tasty addition to meals.
There are several low-fat cheeses available that can help reduce saturated fat intake. These include:
- Part-skim ricotta: This cheese has smaller curds than cottage cheese and a fresh, tangy taste. It has significantly less saturated fat than other cheeses, with 1.4 grams per ounce.
- Part-skim mozzarella: This cheese has less saturated fat than full-fat mozzarella while still melting well, making it a good choice for homemade pizza or cheesy egg dishes. It contains 2.8 grams of saturated fat per ounce.
- Cottage cheese: Cottage cheese comes in various fat contents, including whole milk, 2%, and non-fat. The non-fat variety is the lowest in calories and high in protein, with 80 calories and 12-14 grams of protein per half-cup serving. It also has a super low cholesterol content, providing just 2% of the daily value.
- Neufchâtel: This cheese is similar to cream cheese but without the added cream, making it lower in fat and cholesterol. One ounce of Neufchâtel contains around 72 calories and 7 grams of fat, compared to 100 calories and 10 grams of fat in regular cream cheese.
- Swiss cheese: Fat-free Swiss cheese contains zero grams of fat and is typically lower in calories than full-fat Swiss cheese. However, it may not melt as well, so it is better suited for sandwiches or snacks rather than cooking.
- Feta: Feta is naturally low in fat, with around 6 grams per ounce. However, it tends to be high in salt due to being cured and preserved in brine, so it is important to stick to the recommended serving size of one ounce.
In addition to these low-fat cheeses, some full-fat cheeses can be enjoyed in moderation, such as a small amount of grated Parmesan or crumbled blue cheese, to satisfy a cheese craving without excessive saturated fat intake.
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High-protein cheeses
While cheese is a great source of protein, calcium, and other nutrients, it is also a source of saturated fat and cholesterol. People with risk factors for heart disease, such as high blood pressure and diabetes, should limit their cholesterol intake to no more than 200 milligrams (mg) per day. For those without these risk factors, the recommended limit is 300 mg per day.
Cottage Cheese
Cottage cheese is a low-calorie, high-protein option, providing about 12 to 14 grams of protein per 4-ounce serving of nonfat or 1% cottage cheese. It is also available in low- and no-salt-added varieties.
Parmesan
Parmesan, also known as Parmigiano Reggiano, is a popular hard cheese with a nutty flavor. It contains 10.1 grams of protein per ounce and is typically lower in lactose, making it a potential choice for those with lactose sensitivities. Grated Parmesan has 24 mg of cholesterol and 4.5 grams of saturated fat per ounce.
Gruyere
Gruyere is a firm, Swiss cow's milk cheese with a decadent, nutty flavor. It contains 8.5 grams of protein per ounce and is considered a good melting cheese, making it a great option for grilled cheese sandwiches, soups, and omelets.
Swiss Cheese
Swiss cheese has a sweet and nutty flavor and contains 7.7 grams of protein per ounce. It is perfect for fondue or melted over French onion soup and toast.
Provolone
Provolone is an Italian semi-firm cheese with a creamy texture and a sweet taste. It provides 7.3 grams of protein per ounce and is rich in vitamin B12, offering 17% of the recommended daily intake per ounce.
Edam
Edam cheese is known for its distinctive bright red wax paper packaging. It has a mild flavor and provides 7.1 grams of protein per ounce. Aged Edam can have a stronger flavor.
It is important to note that while these cheeses are high in protein, they may also contain varying levels of saturated fat and cholesterol. It is always best to consume cheese in moderation and as part of a balanced diet.
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Cholesterol-raising cheeses
All cheese contains cholesterol and saturated fat, with some types of cheese containing more than others. Cheese is also a great source of protein and calcium. However, it is important to limit cholesterol and saturated fat consumption to keep your heart healthy.
Cheddar cheese is one of the most popular cheeses, but it is also among the highest in cholesterol and saturated fat. A 1-ounce slice of full-fat Cheddar cheese contains 5 grams of saturated fat. However, low-fat Cheddar has only 1 gram of saturated fat per ounce, making it a better option for those watching their cholesterol intake.
Another popular cheese, Parmesan, has 24mg of cholesterol and 4.5g of saturated fat per ounce. To reduce cholesterol intake, it is recommended to use lower-fat cheeses such as Swiss, cottage cheese, low-fat mozzarella, or nonfat cheddar. For example, when a recipe calls for cream cheese, using low-fat ricotta or cottage cheese can be a healthier alternative.
Cottage cheese is often considered one of the healthiest cheeses due to its low-calorie content and high protein and low-fat qualities. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
Other low-fat and cholesterol-friendly cheeses include feta, mozzarella, and Cabot's Lite50 Sharp Cheddar. These cheeses can be easily incorporated into a healthy diet without sacrificing taste.
While it is important to be mindful of cholesterol and saturated fat intake, it is not necessary to completely eliminate cheese from your diet. Moderation is key, and there are many low-fat and cholesterol-friendly cheese options available to choose from.
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Cholesterol-lowering diets
A cholesterol-lowering diet involves limiting foods that contain unhealthy saturated fats and cholesterol. This includes foods such as liver and other organ meats, egg yolks, shrimp, and whole-milk dairy products. Instead, focus on eating foods that help lower LDL (low-density lipoprotein) cholesterol, also known as the "'bad'" cholesterol.
Limit saturated fats and cholesterol:
It is important to limit your intake of saturated fats, as they can raise your LDL cholesterol levels. This includes reducing your consumption of full-fat dairy products, such as cheese. Opt for low-fat or fat-free versions of cheeses, such as cottage cheese, low-fat mozzarella, or non-fat cheddar. If you are craving a strong cheese flavor, a small amount of grated Parmesan or blue cheese can go a long way.
Increase soluble fiber intake:
Soluble fiber helps prevent your digestive tract from absorbing cholesterol. Aim for 10 to 25 grams of soluble fiber per day. Oats, oat-based cereals, fruits like bananas and strawberries, and legumes are excellent sources of soluble fiber.
Consume more plant stanols and sterols:
Plant stanols and sterols are substances found in whole grains, nuts, legumes, and oils like olive oil and avocado oil. They help block the absorption of cholesterol in your digestive tract. Try to get around 2 grams of these substances per day.
Focus on heart-healthy fats:
Instead of saturated fats, choose healthier fats that can help raise your HDL (high-density lipoprotein) or "good" cholesterol levels. This includes omega-3 fatty acids found in fish like salmon, tuna, and sardines.
Eat plenty of fruits and vegetables:
Fruits and vegetables are essential in a cholesterol-lowering diet. They provide vitamins, fiber, and other nutrients that contribute to overall health. Additionally, they contain plant stanols and sterols, further helping to lower cholesterol levels.
Opt for plant-based protein:
When following a cholesterol-lowering diet, it is recommended to get your protein mostly from plants. Soy protein is a great option, as it can help lower LDL cholesterol.
Choose whole grains:
Instead of highly refined grains, opt for whole grains like oats, barley, and psyllium. They provide soluble fiber and other nutrients that contribute to a healthy cholesterol profile.
Remember, you don't have to eliminate cheese entirely from your diet, but moderation is key. Low-fat and fat-free cheeses can be great options to include in your diet while watching your cholesterol intake.
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Heart-healthy diets
While cheese is a great source of protein and calcium, it can also be high in cholesterol-raising saturated fat. According to the Cleveland Clinic, a cholesterol-lowering diet is low in foods that contain unhealthy saturated fats. However, this does not mean you have to completely remove cheese from your diet.
If you are watching your saturated fat and cholesterol intake, you should pay close attention to how much cheese you are eating and stay within the recommended daily amount. For people with risk factors for heart disease, this is no more than 200 milligrams (mg) of cholesterol per day, while for those without risk factors, it is no more than 300 mg per day.
Cottage cheese is a good option, as it is low in calories and the best low-fat, high-protein cheese. A 4-ounce serving of non-fat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. Other low-fat cheeses include ricotta, mozzarella, and low-fat cheddar. When cooking with cheese, you can use lower-fat varieties like Swiss cheese or nonfat cheddar.
In addition to cheese, there are other heart-healthy diets that can help improve your cardiovascular health. The Mediterranean diet, for example, is based on the traditional eating habits of people living around the Mediterranean Sea, with meals built around plant-based foods and healthy fats found in fish and nuts. The DASH (Dietary Approaches to Stop Hypertension) diet is another balanced eating plan that focuses on fruits and vegetables, healthy fats, whole grains, protein-rich foods, and low-fat or nonfat dairy. The flexitarian diet is also a flexible approach to vegetarianism, boosting your intake of fruits, vegetables, and other plant-based foods while still allowing for the occasional cut of meat.
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Frequently asked questions
Some of the healthiest cheeses for people with high cholesterol include cottage cheese, low-fat mozzarella, ricotta, feta, and reduced-fat Swiss cheese.
It is recommended that people with risk factors for heart disease, such as high blood pressure and diabetes, consume no more than 200 milligrams of cholesterol per day. People without these risk factors should consume no more than 300 milligrams.
People with high cholesterol should consume more fibre-rich foods, such as oatmeal, apples, prunes, brown rice, kidney beans, and lentils.
Yes, cheddar and American cheese are among the highest in cholesterol and saturated fat.
Eating monounsaturated and polyunsaturated fats contributes to higher HDL-C, which is considered good cholesterol.
