Patrick Oconnell
Cheese is a great source of protein and calcium, but it can also be high in cholesterol-raising saturated fat. While this may sound like trouble for your heart health, research suggests otherwise. For example, a recent review found that people who eat less than 1.5 ounces of cheese daily are less likely to experience heart disease or have a stroke. Dietitians agree that cheese can be included as part of a healthy, balanced diet, even for those with high cholesterol. The key is to watch serving sizes and pair cheese with other heart-friendly foods. To lower cholesterol, opt for low-fat or fat-free cheeses, such as reduced-fat Swiss or Cheddar, which are lower in saturated fat than their full-fat counterparts.
| Characteristics | Values |
|---|---|
| Cheese with lower saturated fat | Part-skim mozzarella, reduced-fat Swiss, reduced-fat feta, low-fat cheddar, 2% fat cottage cheese |
| High-calcium cheese | Part-skim mozzarella |
| Cholesterol-friendly | Low-fat or fat-free cheese, plant-based cheese |
| High in sodium | Low-fat cheddar, cottage cheese |
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What You'll Learn
Low-fat and fat-free cheeses are healthier options
While cheese is a great source of protein and calcium, it is also high in cholesterol-raising saturated fat. This can increase the risk of heart disease by contributing to plaque buildup in the arteries. However, not all saturated fatty acids in foods are equal, and some may not promote cardiovascular disease. For instance, a recent review found that people who consume less than 1.5 ounces of cheese daily are less likely to experience heart disease or have a stroke.
If you are limiting your cholesterol intake, you should pay attention to how much cheese you are eating and stay within the recommended daily amount. The American Heart Association recommends getting no more than two to three servings of low-fat or fat-free dairy products daily, which includes milk, yogurt, and cheese. These are significantly lower in total fat, saturated fat, and cholesterol than full-fat versions.
Low-fat and fat-free cheeses are widely available in supermarkets and contain far less saturated fat and cholesterol than their whole-fat counterparts. Any type of cheese made with nonfat or low-fat milk will have notably less saturated fat and cholesterol. The U.S. Food and Drug Administration (FDA) defines foods as "low-saturated fat" if they have no more than 1 gram of saturated fat per serving.
Some examples of low-fat cheeses include reduced-fat Swiss or Cheddar, part-skim mozzarella, and reduced-fat feta. Cottage cheese is also a good option, as it is low in calories and the best low-fat, high-protein cheese. 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.
In addition to low-fat and fat-free cheeses, plant-based cheeses such as almond, cashew, and soy cheese are also lower in fat and suitable for those with lactose intolerance or dairy allergies. However, it is important to note that while these cheeses may be lower in saturated fat, they have a different nutritional profile than traditional dairy cheese, and many are not fortified with calcium, vitamin B12, or vitamin D.
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Portion control is important
Cheese is a great source of protein and calcium, but it can also be high in cholesterol-raising saturated fat. While it is not necessary to completely cut out cheese from your diet, it is important to pay attention to the type of cheese and the amount you are consuming.
- Use a smaller plate: A standard-sized portion may look inadequate on a larger plate, leaving you feeling dissatisfied. Using a smaller plate can help prevent overloading and make you feel more satisfied with a smaller portion.
- Be mindful of starchy carbohydrates: If you are already having a starchy carbohydrate like rice or potatoes with your meal, consider skipping the bread or other carb-heavy sides to avoid doubling your portion size.
- Wait before reaching for seconds: It can take a while to feel full after eating. If you think you are still hungry, wait for about 20 minutes before going for a second helping.
- Avoid overeating at restaurants: When eating out, be cautious of supersized portions. You can avoid overeating by saying no to bread baskets or sides that may increase your overall food intake.
- Use portion cups: When preparing meals, use portion cups or measuring cups to help you control the amount of cheese you are using. This ensures consistency and prevents overuse.
- Choose flavourful cheeses: Opt for harder, more flavourful cheeses like Parmesan or Asiago. A small amount of these cheeses can go a long way in adding flavour to your dishes without increasing your cholesterol intake.
By practising portion control and making mindful choices, you can continue to enjoy cheese as part of a heart-healthy diet. Remember to also consider other dietary factors that can impact your cholesterol levels and consult with a healthcare professional for personalised advice.
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Some cheeses are high in calcium
Cheese is a great source of protein and calcium, but it can also be high in cholesterol-raising saturated fat. While that may sound worrying, research suggests that the cholesterol in food does not affect blood cholesterol levels as much as was once thought. In fact, a recent review found that eating slightly less than 1.5 ounces of cheese daily may reduce the likelihood of heart disease or stroke.
Some cheeses are better for your cholesterol than others. For example, reduced-fat Swiss or Cheddar are lower in saturated fat than their full-fat counterparts. Part-skim mozzarella is another good option, as it is lower in sodium and saturated fat than many other kinds of cheese.
If you are watching your cholesterol or saturated fat intake, you can still eat cheese, but in smaller portions. You can also opt for vegan or reduced-fat versions, or choose cheeses that are naturally lower in fat and cholesterol, such as ricotta, cottage cheese, and fat-free cheeses.
Some cheeses are also high in calcium. Parmesan packs 19% of the daily value for calcium, while Brie delivers around 4%. Other dairy products like milk and yoghurt are also especially high in calcium, and there are many non-dairy sources of calcium as well, such as poppy, sesame, celery, and chia seeds.
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Research suggests cheese may not negatively impact cholesterol
Cheese is a great source of protein and calcium, but it can also be high in cholesterol-raising saturated fat. While that may sound like trouble for your heart health, research suggests otherwise.
According to the American Heart Association, cholesterol is a fat-like substance that can be produced by the body or derived from food. High cholesterol levels can increase the risk of atherosclerosis, a condition where plaque builds up in the arteries, making them harder and stiffer. This, in turn, increases the risk of coronary heart disease.
However, recent studies have shown that not all saturated fatty acids in foods are equal, and some may not actually promote cardiovascular disease. For example, a recent umbrella review and meta-analysis found that consuming less than 1.5 ounces of cheese daily was associated with a reduced risk of heart disease and stroke. Similarly, studies published in the American Journal of Clinical Nutrition and Food & Nutrition Research found no increase in cholesterol levels when participants consumed higher-fat cheese for several weeks compared to those who ate lower-fat cheese.
While full-fat cheeses like American, Brie, Camembert, and cream cheese are high in saturated fat and cholesterol, other types of cheese can be part of a heart-healthy diet when consumed in moderation. These include:
- Part-skim mozzarella: This variety has a familiar taste and only 3 grams of saturated fat per ounce, making it a cholesterol-lowering option. It is also lower in sodium than many other cheeses.
- Grated Parmesan: Parmesan adds a salty kick to dishes, and its strong flavour means a little goes a long way. Its smaller portion size helps keep saturated fat in check.
- Reduced-fat Swiss or Cheddar: These cheeses are lower in saturated fat than their full-fat counterparts.
- Cottage cheese: This is a low-calorie, low-fat, and high-protein option. A 4-ounce serving of 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
- Reduced-fat feta: Feta is a briny cheese that works well in grain bowls or sprinkled over salads. Reduced-fat feta has a bold flavour, so a small amount goes a long way.
In addition to these options, plant-based cheeses like almond, cashew, and soy cheese are lower in fat and suitable for those with lactose intolerance or dairy allergies. Nut-based cheeses are also rich in healthy fats, vitamins, and minerals.
While cheese can be included in a healthy, balanced diet, it is important to watch serving sizes and pair cheese with other heart-friendly foods. The American Heart Association recommends getting no more than two to three servings of low-fat or fat-free dairy products daily. Additionally, those with high cholesterol should limit their cholesterol intake to no more than 200 milligrams (mg) per day, while those without risk factors for heart disease should not exceed 300 mg per day.
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Plant-based cheeses are lower in fat
Cheese is a great source of protein and calcium, but it can also be high in cholesterol-raising saturated fat. While cheese doesn't have to be completely cut out of your diet, it's important to pay attention to how much you're consuming and opt for low-fat or fat-free versions.
Plant-based cheeses are a great alternative for those looking to reduce their consumption of animal-based products. They are usually made from plant-based proteins and fats, such as nuts, oils, grains, and soy. While some plant-based cheeses can be high in saturated fat, especially those containing coconut, almond and cashew-based products are the lowest in saturated fat content, with 0-1 gram of saturated fat per serving. These cheeses are also the most likely to be low in sodium.
It's worth noting that plant-based cheeses may be lower in protein and calcium compared to dairy cheeses. However, choosing lower-fat cheeses can bump up the protein and calcium you get in exchange for the calories. For example, Cabot Lite50 Sharp Cheddar has more protein and calcium than its full-fat counterpart, with a third fewer calories.
Some popular brands of plant-based cheeses include Kite Hill, Treeline, Miyokos, and Good Planet. While these cheeses are tasty and healthy, it's important to note that they may not always be better than dairy cheese. Sometimes, when we cut out animal products, we replace them with unhealthy plant-based alternatives. It's recommended to work with a registered dietitian nutritionist to develop a meal plan that works best for your individual needs.
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Frequently asked questions
Some good options for people with high cholesterol include reduced-fat Swiss or Cheddar, part-skim mozzarella, and 2% fat cottage cheese.
Yes, plant-based cheese options like almond cheese, cashew cheese, and soy cheese are lower in fat and suitable for people with lactose intolerance or dairy allergies.
It is recommended to limit cheese consumption to one to two servings per day, with one serving being about a small matchbox-sized piece or 30 grams.
Yes, it is important to watch serving sizes and pair cheese with other heart-friendly foods. Additionally, opting for reduced-fat or low-fat versions of cheese can help lower cholesterol and saturated fat intake.
