Randy Chandler
Cheese is a beloved dairy food that is packed with nutrients like protein, calcium, and vitamin D. However, it is often high in saturated fat, which can increase LDL cholesterol levels and lead to health issues such as heart disease and stroke. For cheese lovers who need to watch their saturated fat intake, the good news is that you don't have to give up cheese entirely. Lower-fat cheeses can help reduce saturated fat intake while still enjoying the creamy texture and flavour of cheese. Portion control is also important, as is choosing lower-fat varieties like mozzarella, feta, cottage cheese, ricotta, and reduced-fat cheeses. Some cheeses, like cheddar, can be found in reduced-fat versions, and non-dairy cheese alternatives are also an option. So, whether you're sprinkling cheese on a salad or sandwich, or cooking up a hearty pasta dish, there are ways to include cheese in your diet while managing your saturated fat intake.
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What You'll Learn
Low-fat cheeses
Cheese is a staple food in many cultures and is packed with nutrients, including amino acids, protein, fatty acids, vitamins, and minerals. However, many popular cheeses are made from whole milk and are high in saturated fat. Eating too much saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke.
If you're looking for a creamier, low-fat cheese, Neufchâtel is a good option. It pairs well with whole-grain bagels. You can also try a slice of part-skim mozzarella cheese on a sandwich. For a harder, more flavourful cheese, you can grate a small amount of aged Asiago or Parmesan over pasta or crumble blue cheese over a salad.
You can also try low-fat versions of your favourite cheeses, but be sure to check the food label for cholesterol and saturated fat content.
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High cholesterol and health
While cheese is a great source of protein and calcium, many popular varieties are made from whole milk and are high in saturated fat. Eating too much saturated fat increases your risk of high LDL cholesterol, which in turn raises your chances of developing heart disease, high blood pressure, peripheral artery disease, and stroke. Other risk factors for high cholesterol include age, gender, family history, smoking, and type 2 diabetes.
Lifestyle changes can help manage high cholesterol. Healthcare providers may recommend dietary changes, such as reducing saturated fat intake and eating less salt. Fast food, fried foods, and processed foods tend to be high in saturated fat. Cheese can still be enjoyed as part of a healthy, well-balanced diet, but it is important to choose low-fat varieties and consume appropriate portions. Examples of low-fat cheeses include nonfat and low-fat versions of cheddar, Swiss, cottage cheese, ricotta, mozzarella, and Neufchâtel.
To reduce saturated fat intake, one can opt for low-fat cheese versions or vegan cheese substitutes made from plants. When adding cheese to dishes, using smaller portions can also help, such as sticking to one slice of cheese on a sandwich instead of three. Measuring shredded cheese with a cup or spoon instead of portioning by hand ensures accuracy. Choosing harder and more flavourful cheeses, such as aged Parmesan or Asiago, allows you to use less while still satisfying your cheese craving.
For individuals with risk factors for heart disease, such as high blood pressure and diabetes, the American Heart Association recommends limiting saturated fat intake to 5-6% of daily calories. This equates to no more than 120-130 calories or 12-13 grams of saturated fat per day for someone consuming 2000 calories. While managing cholesterol levels through lifestyle changes is important, medications may also be necessary in some cases, such as statin therapy for individuals with hyperthyroidism or hypothyroidism.
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Portion sizes
While cheese is packed with nutrients that support overall health, including calcium and protein, many varieties can contain large amounts of saturated fat. Eating too much saturated fat is linked to some adverse health outcomes, like elevated LDL ("bad") cholesterol, which can increase the risk of high blood pressure, heart disease, and stroke.
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. For a person who eats 2,000 calories per day, this means they should eat no more than 13 grams (120 calories worth) of saturated fat per day.
In the UK, the standard portion size is 30 grams (the size of a small matchbox or two-and-a-half dominoes). A 30-gram portion of cheese provides seven per cent of your daily calories. To put this into perspective, a generous handful of cheddar could easily weigh 50 grams, adding 230kcal (more than 10 per cent of your daily requirement). Two level tablespoons of grated cheddar are about 20 grams. A pre-cut slice of cheese usually weighs 20–30 grams, and most people use many slices in a sandwich.
To reduce your saturated fat intake, you can opt for lower-fat cheeses such as mozzarella, feta, cottage cheese, ricotta, or reduced-fat cheeses. Fat-free Swiss cheese, for example, contains zero grams of fat and is typically lower in calories than its full-fat counterpart. However, because of the lack of fat, this variety may not be the best choice if you are hoping for it to melt.
If you are managing diabetes, heart disease, or other conditions that require you to limit your saturated fat intake, you can explore dairy-free cheese alternatives made from plant products, such as soy or nuts. These cheese substitutes lack the saturated fat that full-fat dairy products contain.
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Dairy-free alternatives
Cheese is a great source of protein and calcium, but many popular varieties are made from whole milk and are high in saturated fat. If you're looking for a dairy-free alternative to cheese, there are several options available, including:
- Vegetable-based cheeses: Carrots, potatoes, and sweet potatoes can all be used as bases for dairy-free cheese. For example, you can make a sauce for nachos or mac and cheese by mixing mashed sweet potatoes with oil, flour, plant milk, and seasonings.
- Nut-based cheeses: Nuts such as almonds and cashews can be blended to create a cheese-like consistency. Almonds, in particular, are a good source of manganese, vitamin E, protein, fiber, magnesium, and monounsaturated fats. Cashews are also a popular base for vegan camembert and mozzarella.
- Vegan cheese alternatives: There are a growing number of vegan cheese alternatives available in supermarkets and online, such as Misha's Kind Foods, which offers a range of flavours including Black Truffle, Smoked Cheddar, and Mediterranean. These cheeses are typically made with a blend of nuts, purified water, vegan cultures, salt, olive oil, and spices.
- Creamy dips and spreads: Hummus, guacamole, and tahini sauce can be used as dairy-free toppings for burgers or sandwiches, providing a satisfying fatty element. Adding nutritional yeast to hummus can also help to mimic the flavour of cheese.
When choosing a dairy-free cheese alternative, it's important to consider the ingredients and their nutritional value. While some alternatives may be lower in fat and calories, they may also contain added hormones, cholesterol, saturated fats, and salts that can have negative health effects. It's also worth noting that some alternatives may not taste as good as traditional cheese, so it's important to read reviews and choose products that align with your taste preferences.
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Nutritional content
Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD). The American Heart Association recommends getting no more than two to three servings of low-fat or fat-free dairy products daily, which includes milk, yoghurt, and cheese.
If you are limiting your saturated fat intake, you can still eat cheese as long as you make choices containing less saturated fat and eat appropriate portion sizes. Lower-fat cheeses help reduce the amount of saturated fat, but they retain the creaminess that you love from cheese. The 2020-2025 Dietary Guidelines for Americans recommends that calories consumed from saturated fat should be limited to less than 10% of total daily calories. The American Heart Association recommends that people stick to an even lower threshold, limiting saturated fat to only 5% to 6% of calories. For people who eat around 2,000 calories a day, following the AHA's guidelines would mean no more than 120 calories should come from saturated fat. This value equates to about 13 grams of saturated fat every day.
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. Examples of low-fat cheeses include nonfat and low-fat versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, mozzarella, and feta. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. Other low-fat cheeses include Neufchâtel, quark, and halloumi.
If you are cooking with cheese, you can use lower-fat varieties like Swiss, cottage cheese, low-fat mozzarella, or nonfat cheddar. For example, in recipes that call for cream cheese, you can swap it out for low-fat ricotta or cottage cheese to cut down on the fat and calories. You can also sprinkle cheese on your meals instead of eating cubes or slices of cheese to trim portion sizes.
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Frequently asked questions
Cheese is a great source of protein and calcium but is often high in saturated fat. To reduce your intake of saturated fat, opt for low-fat cheeses such as mozzarella, feta, cottage cheese, ricotta, and reduced-fat cheeses. You can also try dairy-free cheese alternatives or vegan cheese substitutes made from plant products.
Low-fat cheeses include nonfat and low-fat versions of cheeses like cheddar, Swiss, mozzarella, ricotta, and cottage cheese.
The American Heart Association recommends getting no more than 5% to 6% of your daily calories from saturated fat. For a 2,000-calorie diet, this equates to about 120-130 calories or 13 grams of saturated fat per day.
When cooking with cheese, use lower-fat varieties such as Swiss, cottage cheese, low-fat mozzarella, or nonfat cheddar. You can also use smaller portions of cheese, sprinkle cheese on your meals instead of eating slices, and choose more flavorful cheeses like Parmesan or blue cheese so you can use less.
Quark, a soft, fresh cheese popular in Germany and Eastern Europe, is virtually fat-free and has no added salt. Ricotta is also a healthier choice, with about 10% fat, of which 6% is saturated.
