Patrick Oconnell
Cheese is a beloved food for many, but it has a reputation for being unhealthy due to its high saturated fat and sodium content. However, this is not the whole story. Cheese is a good source of calcium, protein, and vitamins, which are essential for maintaining a healthy body and strong heart. Recent studies have found that eating cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. So, which cheeses are the best for heart health? Fresh, unripened cheeses like feta and goat's cheese are good options as they contain less fat than ripened varieties. Part-skim mozzarella is also a heart-healthy choice as it is lower in sodium and saturated fat. For those who enjoy harder, ripened cheeses, reduced-fat cheddar is a good option. While cheese can be a part of a heart-healthy diet, it should be consumed in moderation and paired with healthy foods like whole-grain crackers or salad.
| Characteristics | Values |
|---|---|
| Cheese | Feta, Goat Cheese, Cottage Cheese, Mozzarella, Ricotta |
| Type of Cheese | Unripened, Reduced-fat, Low-fat, Part-skim |
| Other Ingredients | Whole-grain crackers, Salad, Cherry Peppers, Lettuce, Tomato, Onion, Olive Oil, Vinegar |
| Nutritional Benefits | Calcium, Protein, Magnesium, Vitamin K, Probiotics |
| Health Benefits | Reduced risk of heart disease, stroke, and death from cardiovascular disease |
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What You'll Learn
- Heart-healthy cheeses include unripened cheeses like feta
- Fresh, part-skim mozzarella is lower in sodium and saturated fat
- Cottage cheese is a good source of calcium, B vitamins, and magnesium
- Ricotta is lower in saturated fat than other cheeses
- A daily serving of cheese is linked to a lower risk of heart disease
Heart-healthy cheeses include unripened cheeses like feta
Cheese is a good source of protein, calcium, zinc, vitamin A, B vitamins, vitamin K, and vitamin B12. It also contains probiotics, which support gut health. However, most cheese varieties are high in saturated fat and sodium, which can negatively impact heart health. Thus, it is important to choose the right kinds of cheese to promote heart health.
Unripened cheeses, such as feta, are considered heart-healthy. Feta is a traditional Greek cheese made from sheep and goat milk. It has a soft, crumbly texture and a salty flavour. Feta is a good source of calcium, protein, and essential vitamins. It also contains probiotics, which may aid gut health. Additionally, consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
However, feta cheese is also high in sodium and saturated fat, which can contribute to high blood pressure and increase the risk of heart disease. Therefore, it is important to consume feta in moderation as part of a balanced diet. For those with kidney disease, the high phosphorus content in feta may weaken bones. Soft, unpasteurized feta can also contain Listeria monocytogenes, a type of bacteria that can cause flu-like symptoms in adults and harm a fetus, so pregnant women should avoid it.
Other heart-healthy cheeses include cottage cheese, part-skim mozzarella, and reduced-fat versions of harder, ripened cheeses like cheddar and Monterey jack. These cheeses have lower fat content and can be part of a heart-healthy diet when consumed in moderation.
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Fresh, part-skim mozzarella is lower in sodium and saturated fat
While cheese is generally considered to be high in saturated fat and sodium, two things that people with heart disease are often advised to limit, it is not necessarily unhealthy and can be incorporated into a heart-healthy diet. In fact, a daily serving of cheese may be good for your heart. According to a 2023 review in Advances in Nutrition, consuming an average of 1.5 ounces of cheese per day was linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
When it comes to choosing the best cheese for heart health, fresh, part-skim mozzarella is a great option. This mild-flavoured cheese is typically lower in sodium and saturated fat compared to other cheeses. It also contains beneficial active cultures like Lactobacillus, which promote gut health. Research suggests that good gut health can reduce overall body inflammation, benefiting your blood vessels and heart.
In addition to fresh mozzarella, there are several other cheeses that are considered heart-healthy due to their lower fat content. These include unripened cheeses like feta, goat cheese, and cottage cheese. Feta, for example, is a good source of calcium, which helps regulate healthy blood pressure. However, it's important to note that unripened cheeses often contain more sodium than recommended for heart health, so choosing low-sodium versions is advisable.
When it comes to harder, ripened cheeses, opting for reduced-fat versions is a better choice for heart health. For example, reduced-fat cheddar and Monterey jack are better options than their full-fat counterparts. It's also worth mentioning that mild ricotta cheese, while typically loaded with saturated fat, can be enjoyed in its low-fat and low-sodium versions.
Overall, while cheese can be a part of a heart-healthy diet, it should be consumed in moderation and paired with healthy foods like whole-grain crackers or salad. Additionally, reading labels is important, as the amount of fat and sodium can vary between brands and cheese varieties.
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Cottage cheese is a good source of calcium, B vitamins, and magnesium
When it comes to heart-healthy cheese hoagies, there are several options to consider. Incorporating cheese into a heart-healthy diet is possible, as long as you choose the right types. Generally, unripened cheeses like feta, goat cheese, and fresh mozzarella are good choices as they contain less fat than ripened varieties. However, they often contain high levels of sodium, so opting for low-sodium versions is essential.
Cottage cheese, a type of unripened cheese, stands out as a heart-healthy option. It is a good source of calcium, B vitamins, and magnesium, all of which contribute to maintaining a healthy heart. Specifically, cottage cheese provides vitamin B2 (riboflavin) and vitamin B12 (cobalamin). Riboflavin has been linked to potential benefits in preventing or treating cardiovascular disease, while vitamin B12 is vital for nervous system health and may offer protective effects against certain conditions.
While cottage cheese offers these valuable nutrients, it is important to select the right kind. Opt for fat-free or reduced-fat versions to minimise excess dietary fat intake. Additionally, pay close attention to the sodium content, as it can vary significantly between brands. Choose the cottage cheese with the lowest amount of fat, sodium, and the shortest ingredient list to maximise the health benefits.
In addition to cottage cheese, there are other cheese options that can be part of a heart-healthy diet. Fresh, part-skim mozzarella is a mild cheese that is typically lower in sodium and saturated fat. It also contains beneficial active cultures like Lactobacillus, which promote gut health. Research suggests that good gut health may reduce overall body inflammation, benefiting your blood vessels and heart.
When considering heart-healthy cheese hoagies, it's recommended to choose reduced-fat cheeses and avoid processed cheese, which is the least heart-healthy option. By selecting cheeses like cottage cheese, fresh mozzarella, or unripened varieties, you can enjoy the taste of cheese while supporting your heart health.
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Ricotta is lower in saturated fat than other cheeses
Eating cheese in moderation is generally considered fine for heart health. However, it is important to choose the right types of cheese, as some are healthier than others. While most cheese varieties contain saturated fat and sodium, which are usually limited in heart-healthy diets, not all cheeses are created equal.
Ricotta cheese, for instance, is a healthier option compared to most other cheeses. It is an Italian curd cheese made from the whey left over from producing other cheeses. Ricotta is lower in salt and fat than many other cheeses, containing about 10% fat, of which only 6% is saturated. In contrast, traditional cheeses like cheddar and American cheese are among the highest in cholesterol and saturated fat.
Ricotta is a good source of protein, providing nearly one-third of your daily protein requirement in a half-cup serving. The protein in ricotta is mostly whey, a milk protein that contains all the essential amino acids humans need to get from food. Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.
In addition to ricotta, other low-fat cheeses include cottage cheese, mozzarella, and feta. These cheeses can be used as substitutes for high-fat cheeses in recipes and are widely available in supermarkets. By choosing low-fat or fat-free cheeses, you can significantly reduce your saturated fat and cholesterol intake.
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A daily serving of cheese is linked to a lower risk of heart disease
Cheese is often believed to be unhealthy due to its high saturated fat and sodium content. However, recent studies have shown that cheese consumption may not be detrimental to heart health. In fact, a daily serving of cheese may even be linked to a lower risk of heart disease.
According to a 2023 review in Advances in Nutrition, consuming an average of 1.5 ounces of cheese per day was associated with reduced risks of heart disease, stroke, and death from cardiovascular disease. This finding is supported by additional research, which found that cheese intake was inversely associated with type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
The potential cardiovascular benefits of cheese may be explained by several factors. Firstly, cheese is a good source of calcium, protein, and vitamins A and B12, which contribute to overall health. Secondly, the fermentation process used in cheese production creates beneficial microbes and compounds similar to those found in ACE inhibitors, a class of blood pressure drugs. Finally, the fermentation of dairy produces vitamin K, which helps slow the buildup of harmful calcium deposits in the heart's arteries and valves.
While cheese can be part of a heart-healthy diet, it should be consumed in moderation and paired with other healthy foods. It is important to be mindful of the sodium and saturated fat content in cheese, especially for individuals with existing heart disease. Reduced-fat cheeses and unripened cheeses like feta, goat cheese, and fresh mozzarella are generally lower in fat and better choices for heart health. Additionally, choosing low-sodium versions of these cheeses can further reduce their impact on heart health.
In conclusion, while cheese has long been associated with negative health consequences, recent studies suggest that a daily serving of cheese may actually be linked to a reduced risk of heart disease. By incorporating cheese into a balanced diet and being mindful of portion sizes, individuals can enjoy the potential health benefits of cheese without compromising their heart health.
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Frequently asked questions
Some cheeses that are considered heart-healthy include feta, goat cheese, cottage cheese, ricotta, and mozzarella.
A heart-healthy cheese hoagie can include ingredients such as lettuce, cherry peppers, tomatoes, onions, olive oil, and vinegar. Meats such as ham, salami, and pepperoni can also be added in moderation.
Cheese contains essential nutrients such as calcium, protein, and vitamins, which promote strong bones, aid in muscle growth, and boost overall immunity. It also contains probiotics, which support gut health. Additionally, a daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
