Cheese And Cholesterol: Choosing The Right Cheeses For Healthier Indulgence

Cheese is a great source of protein and calcium, but it's also often high in saturated fat and salt. Eating too much cheese can lead to high cholesterol, which increases the risk of cardiovascular disease. However, cheese can still be enjoyed as part of a healthy, well-balanced diet, as long as you opt for low-fat or reduced-fat varieties and watch your portion sizes.

Low-fat cheeses tend to be lower in cholesterol and saturated fat. For example, an ounce of low-fat cheddar cheese contains just 1.2 milligrams of cholesterol, while an ounce of regular cheddar cheese contains 28 milligrams. Other low-fat cheeses that are lower in cholesterol include cottage cheese, ricotta cheese, and nonfat cheddar.

So, if you're looking to enjoy cheese while keeping your cholesterol in check, consider opting for low-fat or reduced-fat varieties and keeping your portions small.

Low-fat cheeses

Cheese is a great source of protein and calcium, but it often contains high levels of cholesterol and saturated fat, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, you don't need to cut it out of your diet entirely. Eating low-fat cheese in moderation can be a healthier option.

Types of Low-Fat Cheese

• Cottage cheese: One cup of low-fat (1%) cottage cheese has 9mg of cholesterol and 1.5g of saturated fat.
• Low-fat mozzarella: A one-ounce serving of the part-skim variety has 18mg of cholesterol and less than 3g of saturated fat.
• Non-fat cheddar: Contains 5mg of cholesterol and 0g of saturated fat per one-ounce serving.
• Ricotta: This lasagna staple has under 9mg of cholesterol and 1.4g of saturated fat per ounce.
• Swiss: One slice of Swiss has less than 1g of saturated fat and 10mg of cholesterol.
• Reduced-fat cottage cheese: This is another low-fat option, with 3g or less of fat per 100g.
• Mozzarella: Mozzarella and ricotta are lower in fat, as is feta.

Tips for Eating Cheese

• Portion size: Keep cheese portions small and weigh them to reduce temptation.
• Low-fat options: Use lower-fat cheeses such as mozzarella, feta, cottage cheese, or reduced-fat cheeses to provide less saturated fat.
• Vegan cheese: Try a cheese substitute made from plant products, such as soy. Vegan cheeses lack the saturated fats that full-fat dairy products contain.
• Sprinkle, don't slice: Instead of eating cubes or slices of cheese, sprinkle a small amount over your meals.
• Cooking from scratch: Convenience foods often contain higher-fat cheeses, so cooking from scratch can help reduce your cheese intake.
• Maximise flavour: Look for hard and "stinky" cheeses that are more flavourful. You can grate just a small amount of aged Parmesan or Asiago onto your pasta or crumble a flavorful blue cheese on a salad.

Non-fat cheeses

Cheese is a great source of protein and calcium, but many cheeses are also high in cholesterol and saturated fat. Eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, high blood pressure, and heart disease. However, you can still eat cheese while watching your cholesterol intake.

Fat-free Swiss cheese

Fat-free Swiss cheese contains zero grams of fat and is typically lower in calories than its full-fat counterpart. However, due to the lack of fat, this variety may not melt as well, so it's better suited for sandwiches or snacks rather than cooking.

Cottage cheese

Cottage cheese is a fantastic, healthy addition to fruit salads, pasta dishes, and baked potatoes. According to the USDA, a 100-gram serving (about 3.5 ounces) of cottage cheese with 2% milk fat contains a little over 1 gram of saturated fat.

Part-skim ricotta cheese

Part-skim ricotta cheese has a creamy texture and a fresh cheesy taste, making it a satisfying alternative to higher-fat cheeses. One ounce of part-skim ricotta cheese has 1.4 grams of saturated fat, according to the USDA.

Fat-free mozzarella

Mozzarella cheese made with skimmed milk has less saturated fat than its full-fat counterpart. It typically melts well, making it a good choice for homemade pizzas or cheesy egg dishes. One ounce of fat-free mozzarella contains 2.8 grams of saturated fat.

Fat-free cheddar

Cheddar is one of the most popular cheeses, but it is also high in cholesterol and saturated fat. However, fat-free cheddar is available and is a healthier alternative.

Other tips for a low-cholesterol diet

• Do a cheese swap: Use cottage cheese or ricotta instead of high-fat cheeses in recipes.
• Look for low-fat cheese: Opt for low-fat versions of your favourite cheeses and always check the food label for cholesterol and saturated fat content.
• Opt for vegan cheese: Try plant-based cheese substitutes, such as those made from soy.
• Use smaller portions: Instead of three slices of cheese on your sandwich, stick to one. Look for thin pre-sliced cheeses.

Full-fat cheeses to avoid

If you have high cholesterol, it's important to watch your intake of full-fat cheeses. While cheese is a great source of protein and calcium, many varieties are also high in cholesterol and saturated fat, which can increase your risk of high LDL cholesterol, high blood pressure, and heart disease. Here are some full-fat cheeses that you should limit or avoid:

American Cheese

The full-fat version of American cheese contains 28 mg of cholesterol and 5 g of saturated fat per slice. It is also one of the most popular cheeses, so it may be tempting to indulge. However, there are low-fat and fat-free versions available that can be a healthier alternative.

Brie

This French cheese is definitely a treat for the taste buds, but it comes with a hefty dose of cholesterol and saturated fat. Each ounce of Brie contains 28 mg of cholesterol and 5 g of saturated fat. So, if you're watching your cholesterol intake, it's best to limit your consumption of this creamy cheese.

Camembert

Another creamy cheese to avoid is Camembert, which has 20 mg of cholesterol and 4.3 g of saturated fat per one-ounce serving. Opting for a low-fat or skim variety can help reduce the cholesterol and saturated fat content.

Cream Cheese

The full-fat version of cream cheese should also be consumed sparingly. It contains nearly 29 mg of cholesterol and almost 6 g of saturated fat per ounce. Light or fat-free versions are available and can be a better choice for those watching their cholesterol intake.

Parmesan

Grated Parmesan may be a favourite topping for many dishes, but it's high in both cholesterol and saturated fat. It contains 24 mg of cholesterol and 4.5 g of saturated fat per ounce. When possible, choose a low-fat alternative, or use a smaller amount to add flavour to your meals.

Cheddar

Cheddar cheese is one of the most popular varieties, but it's also among the highest in cholesterol and saturated fat. While you may not want to give it up completely, it's important to limit your intake and opt for low-fat or fat-free versions when possible.

Remember, you don't have to eliminate cheese entirely from your diet, but choosing low-fat or fat-free options can make a big difference in managing your cholesterol levels.

Portion sizes

Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. Therefore, it is important to keep cheese portions small.

In the UK, the standard portion size is 30g, or the size of a small matchbox or two-and-a-half dominoes. This is equivalent to about 1 ounce or 28 grams. In the US, the recommended portion size is slightly larger at 1.5 ounces or 42 grams. However, it's important to note that these are just guidelines and the ideal portion size may vary depending on individual dietary needs.

When consuming cheese, it's important to be mindful of the type of cheese and its fat content. High-fat cheeses, such as cheddar, Red Leicester, and Double Gloucester, should be used sparingly, especially if you have high cholesterol or blood pressure. Lower-fat cheeses, such as mozzarella, feta, cottage cheese, or reduced-fat varieties, are better options as they provide less saturated fat.

To reduce temptation and ensure portion control, it's recommended to weigh out cheese portions. This is especially important when grating cheese, as it can be difficult to equate the grated amount to a healthy matchbox-sized portion. Additionally, it's easy to consume too much cheese when it's grated or melted, so it's important to be mindful of the amount you're adding to your dish.

When it comes to snacks or meals that include cheese, it's best to use cheese as a topping or filling rather than the main component. For example, instead of having a grilled cheese sandwich, opt for a sandwich with a single slice of cheese and add some vegetables or fruit on the side. This way, you're still enjoying the cheese but in a more balanced way.

In summary, while cheese can be a part of a healthy diet, it's important to consume it in moderation and be mindful of portion sizes. Keep portions small, opt for lower-fat varieties when possible, and enjoy cheese as part of a balanced meal or snack.

Nutritional benefits

Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. However, cheese can be consumed in moderation as part of a healthy, well-balanced diet.

Low-Fat and Non-Fat Cheese

Low-fat and non-fat cheeses are healthier options for people trying to limit their cholesterol and saturated fat intake. These cheeses have very little cholesterol and saturated fat. Examples include:

• Low-fat cottage cheese: 3.4 mg of cholesterol and 0.65 g of fat per 1-ounce serving
• Non-fat cheddar: 5 mg of cholesterol and 0 g of saturated fat per 1-ounce serving
• Low-fat ricotta: under 9 mg of cholesterol and 1.4 g of saturated fat per ounce
• Low-fat mozzarella: 18 mg of cholesterol and less than 3 g of saturated fat per 1-ounce serving

Other Nutritional Benefits of Cheese

In addition to being a good source of protein and calcium, cheese also contains a small amount of vitamin D, which helps the body absorb calcium. Cheese also contains casein, a protein that releases opiates called casomorphins during digestion. These opiates can signal comfort to the brain indirectly via hormones.

Other Foods to Include in Your Diet

It is important to include other foods in your diet that can help lower LDL cholesterol. These include:

• Fiber-rich foods such as oatmeal, apples, prunes, brown rice, kidney beans, and lentils
• Fish high in omega-3 fatty acids, such as salmon, tuna, and sardines
• Fruits and vegetables, which contain plant-based substances called stanols and sterols that help lower cholesterol

Frequently asked questions