Cheese And Cholesterol: Low-Cholesterol Cheese Options

Cheese is a staple in many diets and offers a delicious source of calcium and protein. However, it is also known for its saturated fat and cholesterol content, which can increase the risk of high LDL cholesterol, high blood pressure, and heart disease. While cheese can be part of a healthy, well-balanced diet, it is important to choose the right types and consume them in moderation. This involves opting for low-fat or fat-free cheeses, such as low-fat feta, mozzarella, and cottage cheese, and practising portion control. Additionally, plant-based cheeses like almond, cashew, and soy cheese are sometimes lower in fat and cater to those with lactose intolerance or dairy allergies.

Low-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 as part of a healthy, well-balanced diet, as long as you choose the right types and eat the correct amounts.

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. The American Heart Association recommends eating no more than 5% to 6% of your daily calories in saturated fat, which is about 11 to 13 grams for a 2,000-calorie-a-day diet.

Cottage Cheese

Cottage cheese is a good option for a cholesterol-friendly diet as it is naturally lower in fat than other cheeses while being high in protein and other essential nutrients. One cup of low-fat (1%) cottage cheese has 9mg of cholesterol and 1.5g of saturated fat. You can use it in both sweet and savoury dishes, such as breakfast bowls, smoothies, and stuffed pasta.

Low-Fat Mozzarella

Mozzarella cheese, particularly the part-skim variety, is lower in fat and cholesterol than many other cheeses. It is also rich in calcium and protein and melts beautifully, making it a versatile addition to many dishes. A one-ounce serving of the part-skim variety has 18 mg of cholesterol and less than 3 g of saturated fat. Enjoy it in a Caprese salad, a spinach and cheese frittata, or melted on pizzas and in casseroles.

Nonfat Cheddar Cheese

Nonfat cheddar cheese contains 5mg of cholesterol and 0g of saturated fat per one-ounce serving. It is a good option for those looking to reduce fat in their diet without compromising on taste.

Low-Fat Feta Cheese

Feta cheese is made from sheep or goat's milk, giving it a salty, tangy flavour. Low-fat feta is a little less rich and creamy but offers the same distinct taste. It is lower in fat compared to many other cheeses and provides beneficial nutrients like calcium and protein. You can substitute full-fat feta for the low-fat version in virtually any recipe, such as salads, grains, snacks, sauces, dips, and sandwiches.

Low-Fat Ricotta Cheese

Ricotta cheese has under 9mg of cholesterol and 1.4g of saturated fat per ounce. It provides a creamy mouthfeel, which makes it a great addition to pasta instead of heavy cream. It is also spreadable, so you can use it in celery sticks or on a ricotta board topped with veggies and olives.

Fat-Free American Cheese

Despite its reputation as an unhealthy food, you can buy fat-free American cheeses. These are made from different cheeses blended and shaped into the classic yellow singles.

String Cheese

Low-fat string cheese, such as part-skim mozzarella, 2% cheddar, and Colby Jack varieties, can help individuals with high cholesterol lower their saturated fat intake. Most string cheeses contain 70-80 calories and only about 5 grams of total fat (3 grams saturated) per serving, making them an excellent pick. They are also individually packaged, making it easy to eat the proper portion size.

Fat-free cheeses

Lifetime Cheese, now known as LifeWise Fat Free Cheese, was one of the first brands to offer fat-free cheeses in the early 1990s. They produce a variety of fat-free cheeses, including Swiss and Monterey Jack, that taste great and melt well. Other brands, such as Kraft and Great Value, also offer a range of fat-free cheeses, including cheddar, mozzarella, cottage cheese, and feta.

In addition to fat-free cheeses, there are also low-fat cheese options available that can help reduce cholesterol intake. These include cheeses such as part-skim mozzarella, low-fat cottage cheese, and ricotta cheese.

When choosing cheese, it's important to consider the portion size and the overall diet. Even with fat-free or low-fat cheeses, it's still important to consume them in moderation as part of a balanced diet.

Plant-based cheeses

Vegan cheese is cholesterol-free, making it a healthier alternative for those looking to reduce their risk of heart-related illnesses. It is also lower in fat compared to dairy cheese. Plant-based cheese is a good source of protein and other essential vitamins and minerals, making it a nutritious alternative to regular cheese.

Plant-based cheese is also a sustainable solution for the environment, as it does not come from animal sources. Plant-based cheese production utilises less land and water and generates lower amounts of greenhouse gases.

Some examples of plant-based cheeses include almond cheese, cashew cheese, and soy cheese, which are now readily available in many supermarkets.

Portion sizes

If you have high cholesterol, you may need to make some changes to your diet, such as reducing your intake of saturated fat. Cheese is a great source of protein and calcium, but it is also high in cholesterol and saturated fat. However, you don't need to eliminate cheese from your diet entirely. Instead, you can opt for low-fat or fat-free cheese varieties, which contain significantly less saturated fat and cholesterol than their full-fat counterparts.

When it comes to portion sizes, it is recommended to limit your intake of cheese to two to three servings per day. This is in line with the American Heart Association's recommendation to limit the intake of saturated fat to less than 6% of daily calories, which works out to about 11 to 13 grams of saturated fat for a 2,000-calorie diet.

• Opt for low-fat or fat-free cheese: Choose low-fat versions of your favourite cheeses, such as low-fat Swiss cheese, cottage cheese, low-fat mozzarella, or non-fat cheddar. These options have less saturated fat and cholesterol.
• Use smaller portions: Instead of multiple slices of cheese on your sandwich, stick to one slice. Look for thin, pre-sliced cheeses that allow you to enjoy a full slice with less cholesterol and saturated fat.
• Measure shredded cheese: When adding shredded cheese to your meals, use a measuring cup or spoon instead of eyeballing it. This helps you stay within the recommended portion size.
• Sprinkle or grate cheese: Instead of eating cubes or slices of cheese, sprinkle grated cheese on top of your meals. This helps you control portion sizes while still adding flavour to your dish.
• Choose highly flavourful cheeses: Opt for highly flavourful cheeses such as Parmesan or blue cheese. A small amount, such as a tablespoon, can go a long way in adding flavour to your dish.
• Pair cheese with healthier toppings: When making a sandwich, use a small piece of cheese and pair it with healthier toppings like tomato, fresh basil, or spinach.
• Choose low-fat string cheese: Individually packaged low-fat string cheese, such as part-skim mozzarella or 2% cheddar, can help you stick to proper portion sizes.

Nutritional profile of different cheeses

Cheese is a nutrient-dense food, providing protein, fats, and minerals. However, it is also high in saturated fat and sodium, which can have negative health effects. The nutritional profile of cheese varies depending on the type of milk used, the ageing process, and the additives included. Here is a breakdown of the nutritional content of different types of cheeses:

Low-Fat Cheeses

Low-fat cheeses are a healthier option for those looking to limit their cholesterol and saturated fat intake. These cheeses have lower amounts of saturated fat and cholesterol compared to their full-fat counterparts. Examples of low-fat cheeses include:

• Low-fat cheddar
• Low-fat mozzarella
• Low-fat ricotta
• Low-fat cottage cheese
• Fat-free cream cheese
• Low-fat Swiss cheese
• Low-fat American cheese

Full-Fat Cheeses

Full-fat cheeses are higher in saturated fat and cholesterol, and are generally not recommended for those with high cholesterol or cardiovascular disease. Some examples of full-fat cheeses include:

• American cheese
• Brie
• Camembert
• Cream cheese
• Parmesan

Other Factors Affecting Nutritional Profile

The nutritional profile of cheese can also be affected by the type of milk used, the ageing process, and the additives included. For example, goat, whole-milk mozzarella, and Swiss cheeses are low in sodium, while hard block cheeses like Parmigiano-Reggiano and aged cheddar are easily stored and travel well due to their low moisture content. Additionally, the bacteria added during the fermentation stage of some cheeses may alter their effects on blood cholesterol.

Frequently asked questions