Frederic Melton
Cheese is a beloved food, but it is also a source of cholesterol and saturated fat. While cholesterol is present in the body and necessary for its function, too much can lead to clogged arteries and heart problems. Cheddar cheese is one of the most popular cheeses, but it is also one of the highest in cholesterol and saturated fat. However, this does not mean that those with high cholesterol need to cut it out completely. Nonfat and reduced-fat varieties of cheddar cheese are available and can be used in moderation as part of a healthy diet.
Which of the following foods is cholesterol-free cheddar cheese?
| Characteristics | Values |
|---|---|
| Cholesterol-free cheddar cheese | Nonfat cheddar cheese |
| Other names | Reduced-fat cheddar cheese, low-fat cheddar cheese |
| Nutritional information | 5mg of cholesterol and 0g of saturated fat per one-ounce serving |
| Other cholesterol-free cheeses | Cottage cheese, ricotta, mozzarella, Swiss cheese |
| Health concerns | High cholesterol, heart disease, stroke, high blood pressure, diabetes |
| Recommendations | Opt for low-fat or nonfat cheese, choose vegan cheese, reduce portion sizes, use a food scale or measuring cup |
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What You'll Learn
Non-fat and low-fat cheddar cheese
While cheese is a great source of protein and calcium, it is also usually high in cholesterol and saturated fat. The cholesterol and saturated fat content vary depending on the type of cheese. For instance, the two most popular cheeses, cheddar and American cheese, are among the highest in saturated fat.
However, low-fat cheeses are defined by the U.S. Food and Drug Administration (FDA) as containing no more than 1 gram of saturated fat per serving. This includes non-fat and low-fat versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, and mozzarella. Non-fat and low-fat cheddar cheese options include brands like Kraft, LifeWise, and Sargento.
It is important to note that eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke. However, according to the USDA Dietary Guidelines from 2015, there is no clear link between the cholesterol-rich foods that a person eats and their blood cholesterol levels. Instead, it is the saturated fat in cheese that is responsible for raising cholesterol levels.
To keep your heart healthy, you can limit your consumption of cholesterol and saturated fat by eating smaller portions of cheese, choosing vegan or reduced-fat versions, or saving your favorite cheese for special occasions.
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Other low-cholesterol cheese options
While cheese is a great source of protein and calcium, many of the most popular cheeses are made from whole milk and are high in saturated fat. Eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke. However, cheese can be a part of a healthy, well-balanced diet, and there are several low-cholesterol cheese options to choose from.
- Cottage cheese is one of the healthiest cheeses you can eat. It is low in calories and the best low-fat, high-protein cheese. A 4-ounce serving of non-fat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
- Ricotta is another tasty option with under 9mg of cholesterol and 1.4g of saturated fat per ounce.
- Mozzarella is also available in low-fat varieties, with a one-ounce serving of the part-skim variety containing 18 mg of cholesterol and less than 3 g of saturated fat.
- Swiss cheese is another low-fat option.
- Non-fat cheddar is a good choice, with 5mg of cholesterol and 0g of saturated fat per one-ounce serving.
- Vegan cheese is made from plant products, such as soy or nuts, and lacks the saturated fat that full-fat dairy products contain.
- Reduced-fat feta is made from a combination of skim and whole goat or sheep's milk.
- Parmesan has 24mg of cholesterol and 4.5g of saturated fat per ounce, so it can be enjoyed in moderation.
- Blue cheese can be crumbled on a salad to satisfy a cheese craving.
- Asiago can be grated on pasta.
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Health risks of high cholesterol
While cheese is a great source of protein and calcium, it is also often high in cholesterol and saturated fat. For instance, cheddar cheese is among the most popular cheeses, but it is also one of the highest in cholesterol and saturated fat.
Cholesterol is a type of fat produced by the body and is also found in some foods. While cholesterol is important for the body to build and repair cells and make hormones, too much 'bad' cholesterol (LDL) can be harmful. High levels of LDL cholesterol can cause fatty deposits called plaque to form in the walls of arteries, which can lead to serious health issues.
High cholesterol is a major risk factor for cardiovascular conditions, including heart disease, heart attack, and stroke. When the arteries become hardened and narrowed due to cholesterol plaque, the heart has to work much harder to pump blood, resulting in high blood pressure. This increases the risk of heart-related problems and can lead to serious consequences, including death.
Lifestyle factors, such as diet, physical activity, stress, and alcohol consumption, can contribute to high cholesterol levels. A diet high in saturated and trans fats can increase LDL cholesterol, so it is important to limit the consumption of such fats. Additionally, being overweight, having a family history of heart disease, smoking, and leading a sedentary lifestyle are all risk factors for high cholesterol and associated health issues.
To manage high cholesterol and reduce health risks, it is crucial to adopt a healthy lifestyle. This may include dietary changes, such as reducing saturated fat intake, increasing fruits and vegetables, and opting for low-fat or reduced-fat cheese alternatives. Regular physical activity, managing stress, and limiting alcohol consumption can also help lower cholesterol levels. In some cases, medications like statins may be prescribed to decrease the risk of heart-related issues associated with high cholesterol.
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Lowering cholesterol through diet
Cholesterol is a waxy, fat-like substance found in all the cells in your body. While your body needs some cholesterol to function properly, too much of it in your blood can stick to the walls of your arteries and narrow or even block them. This puts you at risk of coronary artery disease and other heart diseases.
LDL cholesterol is sometimes called "bad" cholesterol as it leads to a buildup in your arteries. On the other hand, HDL cholesterol is known as "good" cholesterol as it carries cholesterol from other parts of your body back to the liver.
High cholesterol is linked to cardiovascular conditions like heart disease, heart attack, and stroke. Therefore, it is important to limit foods with high cholesterol and saturated fats. Cholesterol is found in foods from animals, such as liver and other organ meats, egg yolks, shrimp, and whole-milk dairy products.
To lower your cholesterol through diet, try the following:
- Eat lots of soluble fibre, which helps prevent your digestive tract from absorbing cholesterol. You should aim for 10 to 25 grams per day. Foods that are high in soluble fibre include fruits, vegetables, whole grains, nuts, legumes, and oils such as olive oil and avocado oil.
- Increase plant stanols and sterols in your diet, which also help prevent your digestive tract from absorbing cholesterol. Aim for 2 grams per day.
- Choose healthier fats. Limit total fat and saturated fat intake, as saturated fat raises your LDL cholesterol level more than anything else in your diet. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% from saturated fat. Switch to foods with healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.
- If you are eating cheese, opt for low-fat versions of your favourite cheese, such as low-fat cheddar, or try vegan cheese made from plants.
- Consider other dietary changes, such as reducing your sodium intake from processed foods or cutting back on red meat.
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Cholesterol-rich foods and their benefits
Cholesterol is a particle in the blood that all humans and animals need to live. However, high cholesterol levels can be dangerous. While some cholesterol-rich foods are highly nutritious and can be beneficial to your health, others can be harmful. It is important to cultivate a healthy lifestyle and eat a wide range of foods.
Eggs
Eggs are one of the most nutritious foods and are a great source of protein. They are also a relatively low-calorie, nutrient-dense food and have a place in a well-rounded diet. Research suggests that eggs don't raise cholesterol levels and that eating whole eggs may boost heart-protective high-density lipoprotein (HDL) cholesterol, also known as "good" cholesterol. If you have heart disease or high cholesterol, you may need to limit how many eggs you eat.
Full-fat yogurt
Full-fat yogurt is a cholesterol-rich food packed with nutrients. Research associates increased intake of full-fat fermented dairy products with reduced LDL cholesterol and blood pressure and a lower risk of stroke, heart disease, and diabetes.
Cheese
Cheese is high in cholesterol and saturated fat. However, the research is mixed, and there is no clear link between the cholesterol-rich foods that a person eats and their blood cholesterol levels. Instead, it is the saturated fat in cheese that is responsible for raising cholesterol levels. Eating cheese in moderation can be included as part of a varied and healthy diet. Low-fat cheeses are low in saturated fat and are considered healthier.
Red meat
Red meat is an animal product and a source of cholesterol. It is important to decrease saturated fat intake, as it has been proven to increase cholesterol levels. If choosing red meat, make sure it is lean and limit consumption to one to three times a week.
Lifestyle changes
It is important to remember that maintaining healthy cholesterol levels is about consistency of effort. Making lifestyle changes, such as increasing physical activity, quitting smoking, and reducing alcohol consumption, can also help manage cholesterol levels and reduce the risk of heart disease.
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Frequently asked questions
Cheese is a source of saturated fat and cholesterol, and eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke. However, the research is mixed, and some studies have found no relationship between eating dairy products and heart disease. It is important to consider your diet as a whole, as other foods may either lower or raise cholesterol when eaten with cheese. If you have high cholesterol, you do not need to eliminate cheese entirely, but you should limit it and choose low-fat varieties.
Low-fat cheeses contain no more than 1 gram of saturated fat per serving. Examples of low-fat cheeses include nonfat and low-fat versions of cheddar, Swiss, cottage cheese, ricotta, and mozzarella.
If you are trying to lower your cholesterol and still want to eat cheese, try to limit your portion sizes, choose low-fat or vegan versions, or save your favourite cheese for special occasions.
People who have risk factors for heart disease, such as high blood pressure and diabetes, should follow a low-cholesterol diet, which should include no more than 200 milligrams (mg) of cholesterol per day. People who do not have risk factors for heart disease should eat no more than 300 mg of cholesterol per day.
Nonfat cheddar cheese is cholesterol-free, with 0g of saturated fat and 5mg of cholesterol per one-ounce serving.
