Cheese And High Cholesterol: What's Safe To Eat?

Cheese is a great source of protein and calcium, but it can also be high in cholesterol and saturated fat. Eating too much saturated fat can increase your risk of high LDL cholesterol, high blood pressure, and heart disease. However, this doesn't mean that you have to cut cheese out of your diet completely. There are several types of cheese that are lower in fat and cholesterol, and there are ways to enjoy cheese in moderation as part of a healthy, well-balanced diet.

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 appropriate amount.

Low-Fat Cheese Options

• Fat-free Swiss cheese: This variety contains zero grams of fat and is typically lower in calories than its full-fat counterpart. However, due to the lack of fat, it may not melt as well.
• Cottage cheese with 2% milkfat: Cottage cheese is a fantastic, low-fat option that can be added to fruit salads, pasta dishes, or baked potatoes. According to the USDA, a 100-gram serving (about 3.5 ounces) contains just over 1 gram of saturated fat.
• Part-skim ricotta cheese: Part-skim ricotta has smaller curds than cottage cheese and a fresh, cheesy taste. It is a great low-fat option for adding creaminess to various dishes. One ounce of part-skim ricotta contains 1.4 grams of saturated fat, according to the USDA.
• Part-skim mozzarella: Made with partially skimmed milk, part-skim mozzarella has less saturated fat than its full-fat counterpart while still retaining its delightful taste and meltability. One ounce contains 2.8 grams of saturated fat, making it a better choice for those watching their intake.
• Neufchâtel cheese: This soft and spreadable cheese can be a nice alternative to higher-fat cream cheese. One ounce contains 3.6 grams of saturated fat, compared to 5.7 grams in regular cream cheese.
• Low-fat gouda: Cantenaar is a Dutch cheese that has 40% less fat and salt than regular gouda but still packs a lot of flavours.
• Goat cheese: Goat cheese is naturally the lowest in fat compared to other types of milk cheese.
• Jarlsberg Lite: This cheese is hard to find but worth the hunt for its incredible flavour. It comes in individually packaged slices, making it easy to eat the proper portion size.

Tips for Including Cheese in a Low-Cholesterol Diet:

• Do a cheese swap: Use cottage cheese or ricotta instead of high-fat cheeses in your recipes.
• Look for low-fat versions: Opt for low-fat versions of your favourite cheeses and always check the food label for cholesterol and saturated fat content.
• Choose vegan cheese: Try plant-based cheese substitutes made from soy or other plant products, which lack the saturated fats found in full-fat dairy products.
• Use smaller portions: Instead of multiple slices of cheese on your sandwich, stick to one. Look for thin, pre-sliced cheeses that allow you to enjoy a full slice with less cholesterol and saturated fat.
• Maximise flavour: Opt for hard and strongly flavoured ("stinky") cheeses that can add a lot of flavour in small amounts. Grate a small amount of aged Parmesan or Asiago onto your pasta, or crumble some blue cheese onto a salad.

Non-fat cheeses

If you have high cholesterol, you may be considering a number of diet changes, including reducing your intake of saturated fat. Cheese is a great source of protein and calcium, but many cheeses are also high in cholesterol and saturated fat. However, you don't have to cut it out of your diet completely. The types and portion sizes you choose matter.

Non-fat or fat-free cheeses are a healthier option when trying to limit the cholesterol and saturated fat content in your diet. Here are some examples:

Fat-free or non-fat cheddar cheese

Cheddar cheese is one of the most popular cheeses, but it is also high in cholesterol and saturated fat. However, you can opt for a non-fat or fat-free version, which contains 5mg of cholesterol and 0g of saturated fat per one-ounce serving.

Fat-free or low-fat cottage cheese

Cottage cheese is another option for those looking for a non-fat cheese. A one-ounce serving of 2% milkfat cottage cheese contains 3.4 mg of cholesterol and 0.65 g of fat. You can also find fat-free versions, which have even less cholesterol and saturated fat.

Fat-free or low-fat Swiss cheese

Swiss cheese is another option for those looking for a non-fat cheese. One slice of Swiss cheese has less than 1g of saturated fat and 10mg of cholesterol.

Fat-free or low-fat mozzarella cheese

Mozzarella cheese is a good option for those looking for a low-fat cheese. A one-ounce serving of the part-skim variety has 18 mg of cholesterol and less than 3 g of saturated fat.

Fat-free or low-fat ricotta cheese

Ricotta cheese is a lasagna staple that can also be enjoyed by those watching their cholesterol and saturated fat intake. It has under 9mg of cholesterol and 1.4g of saturated fat per ounce.

In addition to choosing non-fat or low-fat cheeses, you can also try using smaller portions of cheese, looking for thin pre-sliced cheeses, or maximising flavour by choosing harder, more flavourful cheeses.

Full-fat cheeses in moderation

Cheese is a beloved dairy food, but it has a bad reputation for being high in dietary cholesterol and saturated fat. However, this doesn't mean that people with high cholesterol need to cut it out of their diets entirely. The key is moderation.

The Link Between Cheese and Cholesterol

Cheese is a good source of protein and bone-building calcium, but it also contains high amounts of saturated fat and cholesterol, which can increase the risk of heart disease and stroke. According to the American Heart Association (AHA), foods that are higher in dietary cholesterol tend to be higher in saturated fat. Saturated fat can raise the level of LDL cholesterol in your blood, which is often referred to as "bad" cholesterol.

While full-fat cheeses are high in saturated fat and cholesterol, they can still be enjoyed in moderation by those with high cholesterol. The AHA recommends limiting your intake of saturated fats to 5-6% of your daily calories. For a 2,000-calorie diet, this means consuming no more than 11-13 grams of saturated fat per day.

If you're going to eat a full-fat cheese, choose a small portion and savour every bite. You can also mix full-fat and reduced-fat varieties together. It's important to keep track of your saturated fat intake for the day and stay within the recommended daily amount.

Other Tips for Managing Cholesterol

In addition to moderating your intake of full-fat cheeses, there are other dietary changes you can make to manage your cholesterol levels:

• Eat fish rich in Omega-3 fatty acids, such as salmon.
• Reduce or remove processed meats from your diet.
• Add pureed fruits and vegetables to baked goods.
• Increase your consumption of vegetables and whole grains.
• Choose low-fat or non-fat dairy products.
• Opt for low-fat or fat-free cheese varieties.

Remember to speak to your doctor before making any significant changes to your diet, as they can advise you on what is appropriate for your individual health needs.

Vegan cheese

While vegan cheese does not contain any cholesterol, it is still important to monitor your cholesterol levels if you are consuming vegan cheese, as it often contains coconut oil and palm oil, which can contribute to raised cholesterol.

Some people find that they prefer the taste of vegan cheese to that of traditional cheese, while others find that it does not taste as good. It is a matter of personal preference. However, it is important to read the labels of mass-produced vegan cheeses, as they often contain additives to improve their ability to bind and melt.

In conclusion, while vegan cheese can be a healthier alternative to traditional cheese for those looking to lower their cholesterol, it is important to consume it in moderation due to its high saturated fat content.

Portion sizes

If you have high cholesterol, you can still eat cheese, but it's important to be mindful of portion sizes. The American Heart Association 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 means consuming no more than 11 to 13 grams of saturated fat per day.

Cheese is typically sold in blocks, which can make portioning challenging. Pre-portioned cheese sticks can be a helpful solution, as they take the guesswork out of serving sizes. One ounce of cheese, or about the size of three stacked dice, is a commonly suggested serving size. Using a food scale to measure out portions can also be helpful.

When it comes to full-fat cheeses, opt for smaller portions and savour every bite. You can also mix full-fat and reduced-fat varieties to reduce your saturated fat intake. Low-fat cheeses, such as low-fat cottage cheese and ricotta cheese, or non-fat cheddar, are good options as they have very little cholesterol.

Sprinkling cheese on your meals, rather than eating cubes or slices, is another way to control portion sizes. You can also use a very small piece of cheese in your sandwich, along with healthier toppings like tomato, fresh basil, or spinach.

While cheese can be enjoyed in moderation as part of a balanced diet, it's important to be mindful of your overall saturated fat intake and make adjustments as needed.

Frequently asked questions