Bushra Griffith
While cheese is often associated with high levels of saturated fat and salt, which can lead to high cholesterol and blood pressure, it is also a good source of calcium and protein. As such, it can be incorporated into a heart-healthy diet in moderation, with reduced-fat and low-sodium cheeses being the best options for those with heart disease or failure.
| Characteristics | Values |
|---|---|
| Cheese type | Fresh, unripened cheeses like feta, goat cheese, and fresh, part-skim mozzarella |
| Nutritional factors | Less fat, but more sodium than ripened cheeses |
| Other recommendations | Reduced-fat versions of cottage cheese, mild ricotta, and harder, ripened cheeses like cheddar |
| Overall advice | Cheese is fine in moderation, even for those with heart disease. It is a good source of protein, calcium, and vitamins A and B12. However, it is also high in saturated fat and sodium, which can increase the risk of cardiovascular disease. |
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What You'll Learn
- Unripened cheeses like feta and goat's cheese are good for heart health
- Processed cheese is the worst for heart health
- Reduced-fat cheeses are better than full-fat cheeses
- Cheese is a good source of calcium, protein, and vitamins
- Cheese is high in saturated fat and sodium, so it should be eaten in moderation
Unripened cheeses like feta and goat's cheese are good for heart health
Unripened cheeses like feta and goat's cheese are good options for those looking to improve their heart health. Feta and goat's cheese are lower in fat than ripened cheeses, making them a healthier choice. However, it's important to note that unripened cheeses can contain high levels of sodium, so opting for low-sodium versions is recommended to maintain heart health.
Feta cheese, a traditional Greek product, is made from sheep's milk or a combination of sheep's and goat's milk. It has a salty, tangy flavour from the brine it ages in. Feta is also easier to digest for those with lactose intolerance, as it is not traditionally made from cow's milk. It is lower in lactose than wet cheeses like ricotta and cottage cheese. Furthermore, feta is lower in fat than many other cheeses, making it a reasonable option to consume in moderation for those conscious of their heart health.
Goat's cheese, on the other hand, has an earthy taste that reflects the goats' grass-based diet. While it is considered a "high-fat" product, it typically contains slightly less fat per ounce than feta cheese. Goat's cheese is also a better option for those with lactose intolerance, as it has a lower lactose content than soft cheeses made from cow's milk.
When incorporating feta and goat's cheese into a heart-healthy diet, it's important to remember that moderation is key. Cheese can be part of a healthy diet, but it's important to watch your portion sizes and not let it replace more heart-healthy protein sources like fish, nuts, and beans.
In addition to feta and goat's cheese, there are other cheeses that can be beneficial for heart health. Reduced-fat cheeses, such as part-skim mozzarella, are recommended. Fresh mozzarella is lower in sodium and saturated fat than other cheeses and contains beneficial active cultures that promote gut health, which can reduce overall body inflammation and benefit the heart. Cottage cheese is another option, as it provides calcium, B vitamins, and magnesium, all important for heart health. However, it's important to choose fat-free or reduced-fat versions and read labels to select the option with the least amount of fat and sodium.
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Processed cheese is the worst for heart health
While cheese is a good source of calcium, protein, vitamins, and minerals, it is also high in saturated fat and salt. As such, it should be consumed in moderation, especially by those with heart disease. The best cheeses for heart health include unripened cheeses like feta and goat cheese, as well as reduced-fat cheeses. On the other hand, processed cheese is the worst for heart health and should be avoided. Here's why:
Processed cheese products are often high in unhealthy fats, including trans fats and saturated fats. These fats are added to enhance texture, flavour, and shelf life. Unlike the natural fats found in cheese, which provide essential fatty acids and support heart health, trans fats are artificial and have been linked to negative health outcomes. Specifically, trans fats have been shown to raise LDL ("bad") cholesterol levels, which increases the risk of atherosclerosis—a condition characterized by the hardening and narrowing of arteries. Additionally, trans fats lower HDL ("good") cholesterol, which is responsible for removing bad cholesterol from the bloodstream. Regular consumption of trans fats has been deemed so harmful that many countries have banned their use.
Processed cheese products also tend to have high sodium content. Salt is added to enhance flavour and act as a preservative. However, excessive salt intake can lead to hypertension (high blood pressure), kidney damage, and fluid retention. For individuals with pre-existing conditions such as heart or kidney disease, the high sodium content of processed cheese can exacerbate symptoms and contribute to long-term complications.
When it comes to heart health, it's important to choose natural cheeses over processed cheese products. While all cheese should be consumed in moderation, opting for unprocessed varieties can help reduce the risk of negative health outcomes associated with excessive unhealthy fat and sodium intake.
In addition to choosing unprocessed cheeses, those concerned about heart health should also consider opting for reduced-fat or low-fat varieties. While some hard, ripened cheeses like cheddar and Monterey jack can be part of a heart-healthy diet, their full-fat versions should be replaced with reduced-fat options. Similarly, when it comes to cottage cheese and ricotta, choosing low-fat and low-sodium versions can make them better choices.
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Reduced-fat cheeses are better than full-fat cheeses
While cheese is a good source of protein, calcium, vitamins, and zinc, it is also high in saturated fat and salt. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Therefore, it is recommended to consume cheese in moderation, especially if you have heart disease.
Reduced-fat cheeses are a healthier option than full-fat cheeses for people with heart failure. While full-fat cheeses can be high in saturated fat, their reduced-fat counterparts offer a more heart-healthy alternative. For example, opting for low-fat cottage cheese provides the benefits of calcium, B vitamins, and magnesium without the excess dietary fat. Similarly, choosing low-fat versions of ricotta cheese can help you enjoy this soft cheese without consuming too much saturated fat.
Unripened cheeses, such as feta and goat cheese, are also recommended for those concerned about heart health. These cheeses contain less fat than ripened varieties, making them a better choice. However, it is important to note that unripened cheeses often have higher sodium levels, so choosing low-sodium versions is advisable.
When it comes to harder, ripened cheeses like cheddar, opting for reduced-fat versions is crucial. These cheeses naturally contain more fat than unripened varieties, so selecting their lower-fat cousins can help maintain heart health. Additionally, it is always a good idea to read the labels carefully, as the amount of fat and sodium can vary significantly between brands and cheese types.
Mozzarella is another excellent choice for a heart-healthy diet. Fresh, part-skim mozzarella is lower in sodium and saturated fat compared to other cheeses. It is also a good source of protein and calcium, and it contains probiotics that promote gut and immune health.
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Cheese is a good source of calcium, protein, and vitamins
Cheese is a beloved food for its flavour and richness. Despite its relatively high saturated fat content, cheese is not harmful to heart health when consumed in moderation. In fact, a 2022 study found an inverse association between cheese intake and heart failure, meaning that eating more cheese was linked to lower rates of heart issues. However, more studies are needed to clarify these findings.
Cheese is a good source of calcium, a mineral that makes up bone structure. Adults need 1,000 milligrams of calcium per day, and most hard cheeses are an excellent source. For example, one ounce of cheddar cheese has 200 milligrams of calcium (20% of the daily value). A calcium deficiency can reduce bone strength and increase the risk of osteoporosis. Other good sources of calcium include dairy products like milk and yogurt, as well as sardines, collard greens, and almonds.
In addition to calcium, cheese contains protein, which helps to build strong bones and muscles. One ounce of hard cheese contains about 8 grams of protein. Soft cheeses also contain protein, with a half-cup of soft cheese like cottage cheese providing about 14 grams.
Cheese also contains vitamins A, B12, and K2. Vitamin A and B12 play an important role in keeping the heart and body strong, while vitamin K2 helps with blood clotting. Furthermore, some types of cheese contain probiotics, which can promote gut health and enhance nutrient absorption.
When choosing cheeses for heart health, opt for reduced-fat or low-fat varieties, as well as those with lower sodium content. Fresh, unripened cheeses like feta, goat cheese, and part-skim mozzarella are good choices, as they contain less fat and sodium than their ripened counterparts.
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Cheese is high in saturated fat and sodium, so it should be eaten in moderation
While cheese is a good source of protein, calcium, zinc, vitamin A, and vitamin B12, it is also high in saturated fat and sodium. As such, it should be eaten in moderation, especially by those with heart disease. Eating too much saturated fat can increase the risk of heart disease by raising LDL (bad) cholesterol. Similarly, a diet high in sodium can lead to high blood pressure, which increases the risk of cardiovascular disease.
Despite the relatively high saturated fat content, cheese is not harmful in moderation. In fact, a 2022 study in Nutrients found an inverse association between cheese intake and type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. This means that the more cheese was consumed, the lower the risk was. However, the authors of the study believe that this finding is due to the calcium and probiotics in the cheese, both of which have advantageous properties for the heart.
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. They also suggest limiting sodium intake to 2,300 milligrams per day but ideally maxing out at 1,500 milligrams, especially if you have high blood pressure.
When choosing cheese, opt for reduced-fat and low-sodium versions. Fresh, unripened cheeses like feta and goat cheese contain less fat than their ripened counterparts, making them a good choice for heart health. However, they often contain more sodium, so choose low-sodium versions. Harder, ripened cheeses like cheddar and Monterey jack can also be consumed in moderation, as long as you choose the reduced-fat versions. Fresh, part-skim mozzarella is another heart-healthy option as it is generally lower in sodium and saturated fat than other cheeses.
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Frequently asked questions
While cheese is generally high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease, it is fine to eat cheese in moderation. The best cheeses for someone with heart failure are those with less saturated fat and sodium. These include Swiss cheese, mozzarella, goat's cheese, and ricotta. Fresh, unripened cheeses like feta and goat cheese are also healthier options as they contain less fat than their ripened counterparts. Reduced-fat cheeses are also a better option than full-fat cheeses.
Processed cheese is the worst type of cheese for heart health and should be avoided. Other types of cheese such as cheddar, Monterey jack, and cottage cheese can be consumed in moderation as long as one opts for the reduced-fat versions.
Yes, it is important to limit foods that are high in sodium (salt) as they can lead to stroke, heart disease, and heart failure. These include canned soup, bacon, beef, lamb, and pork, and potato chips. It is also recommended to limit foods that are high in saturated fat, such as butter, ice cream, and cream-based soups, as they can increase the risk of heart disease.
Cheese is a good source of protein and calcium, as well as other nutrients such as zinc, vitamin A, and B vitamins. Some studies have found that eating cheese is associated with lower rates of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. However, more research is needed to confirm these findings.
The recommended serving size of cheese is one ounce, or about 30 grams, which is the size of a small matchbox or two-and-a-half dominoes. It is important to include other dairy products in your diet as well and not rely solely on cheese. If you have high cholesterol or blood pressure, it is recommended to use high-fat cheeses sparingly.
