Andy Montoya
Cheese is a beloved food for many, but it is also a food that is recommended to be eaten in moderation, especially for those with heart disease. Cheese contains beneficial nutrients like protein and calcium, but it also contains high levels of sodium and saturated fat, which can be detrimental to cardiovascular health. The good news is that cheese can be part of a heart-healthy diet, and there are several types of cheese that are better for your heart.
| Characteristics | Values |
|---|---|
| Type | Swiss, mozzarella, goat, ricotta, cottage, parmesan, feta, gouda, fontina, cheddar, Monterey jack |
| Sodium Content | Swiss cheese has the lowest sodium content, with 53 mg per ounce. Mozzarella, goat, and ricotta have about 130 mg per serving. Cottage cheese has about 400 mg per half cup. |
| Fat Content | Fat-free or reduced-fat versions of cottage cheese are recommended to avoid excess dietary fat. Low-fat versions of other cheeses are also recommended. |
| Protein Content | Cottage and ricotta cheese are good sources of protein. |
| Other Nutrients | Cheese is a source of calcium and B vitamins. |
| Consumption Tips | Consume in moderation. Opt for low-fat or reduced-fat versions. Choose natural, reduced-fat cheddar instead of American cheese. |
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What You'll Learn
Sodium and saturated fat content
Cheese is a great source of protein and calcium, but it is also high in saturated fat and sodium. The American Heart Association recommends eating no more than 5% to 6% of your daily calories in saturated fat. For a person who eats 2,000 calories per day, this means no more than 13 grams (or 120 calories worth) of saturated fat per day. The daily recommendation for sodium intake is 2,300 milligrams, but those with high blood pressure should aim for about 1,500 milligrams per day. A one-ounce portion of cheddar cheese contains 180 milligrams (8% of the daily value) of sodium.
When choosing a cheese, it is important to consider its sodium and saturated fat content. Some cheeses are naturally lower in fat, such as cottage, soft goat, feta, ricotta, and mozzarella. However, the amount of salt in cottage cheese can vary widely between brands, so it is important to read the labels and choose the variety with the least amount of fat and sodium. Ricotta cheese is also usually loaded with saturated fat, so it is recommended to choose low-fat and low-sodium versions.
Processed cheeses, such as American cheese slices, are often high in sodium and saturated fat. A single slice of American cheese can contain as much as 25% of the recommended daily intake of saturated fat. It is recommended to choose natural, reduced-fat cheddar instead of American singles. Hard, ripened cheeses like cheddar and Monterey jack are also acceptable, as long as you choose the reduced-fat versions.
Swiss cheese is probably the best choice when it comes to sodium content, with only 53 mg of sodium per ounce. Mozzarella, goat, and ricotta cheeses also fall on the lower side of the sodium scale, with about 130 milligrams per serving. Part-skim mozzarella is also a good option for those looking for a cheese that is lower in saturated fat.
In general, it is recommended to choose low-fat or reduced-fat cheeses to limit saturated fat intake. However, it is important to note that the difference in saturated fat content between regular and reduced-fat cheeses may be small, and you may need to eat more to feel satisfied. Additionally, low-fat cheese may not melt as well as regular cheese.
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Healthier alternatives
Cheese is a great source of protein and calcium, but it is also high in saturated fat and sodium, which can increase the risk of high LDL cholesterol, heart disease, and stroke. Therefore, it is recommended to consume cheese in moderation, especially if you have heart disease.
- Cottage Cheese: Cottage cheese is a great alternative to high-fat cheeses as it is low in calories and fat while being high in protein. Look for fat-free or reduced-fat versions with low sodium content.
- Ricotta Cheese: Mild ricotta cheese is a good source of protein, but it is usually loaded with saturated fat. Opt for low-fat and low-sodium versions of ricotta cheese.
- Mozzarella: Fresh, part-skim mozzarella is generally lower in sodium and saturated fat than other cheeses. It also contains beneficial active cultures like Lactobacillus, which promote gut health and reduce overall body inflammation, benefiting your heart.
- Reduced-Fat Cheddar: If you're a fan of cheddar cheese, consider opting for the reduced-fat version. It has significantly less saturated fat than the regular variety while still providing that savoury cheesy taste.
- Goat Cheese: Soft goat cheese is naturally lower in fat and a good alternative to high-fat cheeses.
- Yogurt: While not a cheese, yogurt provides similar benefits and can be a great heart-healthy alternative to cheese.
In addition to choosing healthier cheeses, it is important to pay attention to portion sizes and pair cheese with other heart-healthy foods.
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Portion sizes
Cheese is a great source of protein and calcium, but it is also high in saturated fat and sodium, which can increase the risk of high LDL cholesterol, heart disease, and stroke. Therefore, it is recommended to eat cheese in moderation, especially if you have heart disease.
The recommended serving size of cheese is one ounce, or about the size of your thumb or a domino. This is equivalent to one slice of cheese on a sandwich. If you're not sure how much cheese you're eating, you can choose pre-portioned options like slices or cheese sticks, or opt for sprinkling small amounts of shredded cheese on top of foods like salads or casseroles.
When it comes to heart health, it's important to pay attention to the type of cheese you're consuming. Some cheeses that are lower in fat and sodium include Swiss cheese, mozzarella, goat cheese, ricotta, and cottage cheese. However, even within these varieties, the fat and sodium content can vary depending on the brand, so it's important to read the labels. For example, traditional ricotta is usually loaded with saturated fat, so it is recommended to choose low-fat and low-sodium versions. Similarly, cottage cheese can be high in sodium, so it is best to choose the low-fat or reduced-fat versions with the least amount of sodium.
If you're looking for a heart-healthy snack, fresh, part-skim mozzarella is a good option as it is lower in sodium and saturated fat. Reduced-fat, lower-sodium versions of harder, ripened cheeses like cheddar and Monterey jack are also suitable options. On the other hand, it is best to avoid super-soft cheeses like Brie and Camembert, as they are made with lots of cream and contain too much fat.
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Healthier varieties
While cheese is high on many people's lists of favourite foods, it is also one of those foods that is suggested to be "eaten in moderation", especially for those with heart disease. Cheese contains beneficial nutrients like protein and calcium, but also other nutrients that are best limited, such as saturated fat and sodium.
If you are looking for healthier varieties of cheese, the following tips may help:
- Opt for low-fat or reduced-fat cheese: Search for low-fat versions of your favourite cheese, such as reduced-fat cheddar, and always double-check the food label for cholesterol and saturated fat content.
- Choose natural, reduced-fat cheddar instead of American singles.
- Do a cheese swap: Try using cottage cheese or ricotta instead of high-fat cheeses in your recipes.
- Opt for vegan cheese: Try a cheese substitute made from plant products, such as soy or nuts. Vegan cheeses lack the saturated fat that full-fat dairy products contain.
- Look for cheeses that are naturally lower in fat: Some examples include cottage, soft goat, feta, ricotta, and mozzarella.
- Choose fresh, part-skim mozzarella: This cheese is generally lower in sodium and saturated fat than other cheese choices. It also contains beneficial active cultures like Lactobacillus, which promote gut health.
- Avoid super-soft cheeses like Brie and Camembert, as they contain far too much fat to be considered healthy for the heart.
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Heart-healthy foods
Cheese is a great source of protein and calcium, but it is also high in saturated fat and sodium, which can increase the risk of high LDL cholesterol, heart disease, and stroke. While cheese can be part of a healthy, well-balanced diet, it is important to be mindful of the type of cheese and the amount consumed.
Cottage cheese is a good source of calcium, B vitamins, and magnesium, all of which are important for heart health. It is also low in calories and fat, making it a healthy option for those watching their weight and cholesterol intake. However, cottage cheese can be high in sodium, so it is important to choose low-sodium varieties and read the labels to select the one with the least amount of fat and sodium.
Ricotta cheese, particularly the mild variety, is another excellent source of protein. While traditional ricotta is high in saturated fat, opting for low-fat and low-sodium versions can make it a healthier choice. Swiss cheese is also a good option, with only 53 mg of sodium per ounce, followed by mozzarella, goat cheese, and ricotta, which have about 130 milligrams per serving.
For those who enjoy harder, ripened cheeses, reduced-fat versions of cheddar or Monterey jack can be consumed in moderation. Fresh, part-skim mozzarella is generally lower in sodium and saturated fat and contains beneficial active cultures that promote gut health, which may reduce overall body inflammation and benefit the heart.
While cheese can be enjoyed as part of a heart-healthy diet, it is important to be mindful of portion sizes and pair it with other nutritious foods. Some heart-healthy alternatives to cheese include yogurt, fish, nuts, beans, fruits, vegetables, olive oil, and whole grains.
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Frequently asked questions
The best cheeses for heart health are those with less saturated fat and sodium. Swiss cheese is probably the best choice, with only 53 mg of sodium per ounce. Other good options include mozzarella, goat's cheese, ricotta, and cottage cheese.
Processed cheeses, such as American cheese slices, are highly processed and often have a high sodium content. A single slice of American cheese can contain as much as 25% of the recommended daily intake of saturated fat. Other cheeses to avoid include Brie and Camembert, which are made with lots of cream and are therefore high in fat.
Cheese can be part of a heart-healthy diet, but it is important to be mindful of the sodium and saturated fat content and to pair it with other heart-healthy foods. The recommended serving size of cheese is one ounce, or about the size of your thumb. If you are watching your cholesterol or saturated fat intake, try using low-fat or vegan cheese, or opt for heart-healthy protein sources like fish, nuts, and beans.
