Cheese And Cholesterol: Best Dairy Options For A Healthy Heart

Cheese is a beloved dairy food, but its high saturated fat content can make it a concern for people with high cholesterol. While dietary cholesterol is different from blood cholesterol, the former can still increase your risk of heart disease. So, which cheeses are best for those watching their cholesterol intake?

Low-fat cheeses

If you have high cholesterol, you can still eat cheese, but it's important to choose low-fat varieties and watch your portion sizes. Here are some tips for including low-fat cheese in your diet:

Choose Low-Fat Cheeses

• Low-fat cheddar
• Low-fat mozzarella
• Low-fat ricotta
• Low-fat cottage cheese
• Nonfat cheddar
• Part-skim mozzarella
• Fat-free or low-fat Swiss cheese
• Fat-free or low-fat cottage cheese
• Fat-free ricotta cheese

Opt for Reduced-Fat Varieties

If your favourite cheese doesn't come in a low-fat version, you can also opt for reduced-fat varieties. For example, reduced-fat cheddar has 3.53g of saturated fat per ounce, compared to 5.36g in the full-fat version.

Portion Control

It's important to watch your portion sizes when it comes to cheese. Cheese sticks or pre-portioned slices can help with this. One ounce of cheese is about the size of three stacked dice. You can also use a food scale to measure out portions.

Swap High-Fat for Low-Fat in Recipes

When cooking with cheese, use lower-fat varieties like Swiss, cottage cheese, low-fat mozzarella, or nonfat cheddar. For example, instead of using cream cheese, you could try low-fat ricotta or cottage cheese.

Sprinkle, Don't Slice

Another way to control portions is to sprinkle cheese on your meals instead of eating slices or cubes. This helps to add flavour without overdoing it on the cheese.

Pair with Heart-Healthy Foods

Pair cheese with heart-healthy foods like fibre-rich fruits, vegetables, legumes, and whole grains. This will help ensure your diet is balanced and nutritious.

Full-fat cheeses

For those with high cholesterol, it is advised to keep saturated fat intake below 6% of total daily calories. This equates to around 11 to 13 grams of saturated fat per day for a 2,000-calorie diet. As an example, a single 1-ounce slice of full-fat Cheddar cheese contains 6 grams of saturated fat, which is already about half of the recommended daily limit.

While dietary guidelines have become more flexible, allowing for the consumption of dietary cholesterol, it is important to note that foods high in dietary cholesterol also tend to be higher in saturated fat. Therefore, when it comes to heart health, it is crucial to be mindful of saturated fat intake.

Although full-fat cheeses are high in saturated fat, recent research suggests that not all saturated fatty acids in foods are equal, and some may not actually promote cardiovascular disease. A study investigating the fatty acid makeup of dairy foods found that consuming fermented full-fat dairy may be better for cardiometabolic health than low-fat or fat-free alternatives.

Despite the potential benefits of full-fat cheeses, it is important to prioritise reduced-fat or non-fat varieties when managing high cholesterol. This is because the high saturated fat content of full-fat cheeses can negatively impact blood cholesterol levels and increase the risk of cardiovascular disease over time.

In conclusion, while full-fat cheeses can be part of a healthy diet for those without high cholesterol, it is recommended to limit their consumption and opt for reduced-fat or non-fat cheeses if managing high cholesterol. This is due to the high saturated fat content of full-fat cheeses, which can have detrimental effects on heart health.

Portion sizes

When it comes to managing high cholesterol, the amount of cheese you eat is just as important as the type of cheese you choose. While you don't need to eliminate cheese entirely from your diet, it's important to limit your intake due to its high levels of saturated fat, which can increase LDL (low-density lipoprotein) or "bad" cholesterol.

The American Heart Association (AHA) recommends that people with high cholesterol limit their intake of saturated fat to less than 6% of their daily calories. For a 2,000-calorie diet, this translates to a maximum of 11 to 13 grams of saturated fat per day.

• Pre-portioned options: Cheese sticks or string cheese that come pre-portioned can take the guesswork out of portioning. Look for individually packaged options to ensure you're eating the proper portion size without overdoing it.
• Measuring tools: If your favourite cheese doesn't come in a single-serving size, invest in a food scale or measuring tools like cups or spoons to help you measure out a one-ounce serving, which is about the size of three stacked dice.
• Nutrition tracking: If you're having trouble tracking your saturated fat intake for the day, consider using a nutrition tracking app, such as MyFitnessPal, or simply use your phone's notes app or a pen-and-paper approach.
• Full-fat cheese: If you're going for a full-fat cheese, choose a small portion and savour every bite. You can also mix full-fat and reduced-fat varieties together.
• Low-fat alternatives: Opt for low-fat or reduced-fat cheeses, which are lower in saturated fat and cholesterol. Examples include low-fat or part-skim mozzarella, cottage cheese, ricotta, Swiss cheese, and nonfat cheddar.
• Sprinkle and crumble: Instead of eating slices or cubes of cheese, sprinkle a small amount of cheese over your meals. You can also crumble strong-flavoured cheeses like blue cheese or Parmesan to add a burst of flavour without using a large quantity.
• Pair with healthier toppings: If you're adding cheese to a sandwich or salad, double up on healthier toppings like tomatoes, fresh basil, or spinach, fruits, or vegetables.
• Use in recipes: Incorporate cheese into recipes by substituting low-fat varieties like Swiss, cottage cheese, low-fat mozzarella, or nonfat cheddar. For example, swap out cream cheese for low-fat ricotta or cottage cheese to reduce fat and calories.

Remember, it's important to talk to your doctor or a registered dietitian about the amount of saturated fat and cholesterol you can include in your diet, as individual needs may vary.

Nutritional alternatives

If you have high cholesterol, you can still eat cheese, but it's important to be mindful of the type of cheese and the portion size. Here are some nutritional alternatives and tips to help you include cheese in your diet while managing your cholesterol:

• Choose low-fat or reduced-fat cheeses: Opt for low-fat or reduced-fat varieties of cheese, such as low-fat or part-skim mozzarella, low-fat or nonfat cheddar, low-fat cottage cheese, and reduced-fat Swiss or ricotta cheese. These options have lower amounts of saturated fat and cholesterol while still providing protein and calcium.
• Go for flavourful cheeses: Cheeses like feta, blue cheese, and Parmesan are high in fat and cholesterol, but a little goes a long way due to their strong flavours. Use small amounts to add a punch of flavour to your dishes.
• Vegan cheese: Try plant-based cheese alternatives made from soy or other vegan-friendly ingredients. These options are free from saturated fats and cholesterol, making them a heart-healthy choice.
• Portion control: Practice portion control by opting for pre-portioned cheese sticks or measuring out one ounce of cheese, which is about the size of three stacked dice. This helps ensure you don't exceed the recommended amount of saturated fat.
• Mix and match: You don't have to stick to reduced-fat or nonfat cheese all the time. You can mix and match full-fat and reduced-fat varieties to satisfy your taste buds while managing your cholesterol intake.
• Sprinkle, don't slice: Instead of eating slices or cubes of cheese, sprinkle grated cheese on your meals to add flavour while reducing the amount you consume.
• Pair with heart-healthy foods: Combine cheese with fibre-rich fruits, vegetables, legumes, and whole grains. This helps create a balanced meal that includes cheese while promoting heart health.
• Check nutrition labels: When choosing cheese, read the nutrition labels to compare the saturated fat and cholesterol content. Look for options with lower amounts of saturated fat and sodium.
• Consult a dietitian: Work with a registered dietitian or nutritionist to get personalized recommendations based on your health needs and goals. They can help you incorporate cheese into a balanced meal plan that considers your cholesterol levels.

Health risks of high cholesterol

High cholesterol is linked to a number of health risks. Firstly, it is important to understand that high cholesterol is when there is an excess of lipids (fats) in the blood. This can be caused by a variety of factors, including diet, physical inactivity, smoking, stress, alcohol consumption, and genetics. While high cholesterol itself often presents no symptoms, it can lead to serious health problems if left untreated.

One of the primary health risks associated with high cholesterol is an increased risk of heart disease. This includes conditions such as coronary artery disease (CAD), carotid artery disease, and peripheral artery disease (PAD). High cholesterol can lead to a buildup of plaque in the blood vessels, a condition known as atherosclerosis. This buildup can narrow or block the blood vessels, reducing blood flow and increasing the risk of heart attack, stroke, or heart failure.

High cholesterol is also linked to an increased risk of high blood pressure. This is because the buildup of cholesterol plaque, along with calcium, causes the arteries to harden and narrow, making it more difficult for the heart to pump blood, resulting in elevated blood pressure.

Additionally, high cholesterol can be a concern for people with diabetes. Diabetes is associated with higher levels of LDL ("bad") cholesterol and lower levels of HDL ("good") cholesterol. This combination can further increase the risk of heart disease and other cardiovascular problems.

Finally, high cholesterol can be a risk factor for certain types of kidney and liver diseases. When these organs are not functioning properly, they can struggle to manage cholesterol levels, leading to a further increase in cholesterol and associated health risks.

To manage high cholesterol and reduce these health risks, it is important to make lifestyle changes, such as improving diet, increasing physical activity, quitting smoking, and reducing alcohol consumption. In some cases, medication may also be prescribed to help lower cholesterol levels.

Frequently asked questions