Cheese and Your Heart: Can You Truly Have Both?
Cheese is one of those foods that simply makes life a little sweeter. Whether melted on pizza, added to pasta, or consumed directly from the refrigerator, it’s a go-to comfort food for many. But if you’re monitoring your heart health, you may ask yourself: Is cheese an innocent indulgence or something that should be reduced? Let’s take a closer examination of what the science has to say about cheese, cholesterol, and heart health—so you can indulge with confidence
Cheese and Heart Health—The Love-Hate Relationship
Cheese has a bit of a complicated past. On the one hand, it’s packed with essential nutrients. On the other hand, it’s infamous for containing saturated fat and sodium. So, what’s the answer? The Heart Foundation says that studies have shown that dairy foods such as milk, yogurt, and cheese tend to have a neutral impact on heart health. That is, they don’t significantly increase or decrease your risk of heart disease.
The trick is moderation—picking plain, unflavored varieties and keeping your portions under control. For those with heart disease or high cholesterol, low-fat dairy is suggested. But if you’re in good health, either full-fat or lower-fat cheese can be your choice based on your desire.
What’s Good About Cheese: More Than Just Taste
Cheese is not only delicious, but your body can use a lot of what’s in it. It’s a good source of protein, calcium, and vitamins A and B12. A single ounce of cheddar provides a little more than 200 milligrams of calcium, 20 percent of your daily recommended allowance. Research has discovered that dairy helps build healthy bones and can even reduce the risk of hip fractures later in life. Fermented dairy, such as cheese, can have additional benefits.
The Saturated Fat Question
Saturated fat is often why people get nervous about eating cheese. Too much of it can raise your LDL (bad) cholesterol, which is linked to a higher risk of heart disease and stroke. The American Heart Association recommends limiting saturated fat to less than 6 percent of your daily calories—about 13 grams a day if you’re on a 2,000-calorie diet.
But here’s the kicker: although cheese is full of saturated fat, research hasn’t established a strong correlation between eating cheese and an increased risk of heart disease or type 2 diabetes. Some experts believe nutrients in cheese—such as calcium and probiotics—might even things out.
Full-Fat vs. Low-Fat: What’s the Better Choice?
If you already have heart problems or elevated cholesterol, then lower-fat cheese is a better option. Otherwise, full-fat and reduced-fat cheeses are both okay to eat in a healthy diet, provided you’re careful with portion size. Low-fat cheeses are those that contain no more than 1 gram of saturated fat per serving. Consider low-fat cheddar, Swiss, mozzarella, ricotta, or cottage cheese. These provide you with all the good bits—protein and calcium—with less saturated fat and cholesterol.
Cottage cheese, in particular, is a good choice. A 4-ounce serving of the low-fat kind contains about 80 calories, 12–14 grams of protein, and less than 1 gram of saturated fat.
What About Sodium?
One thing to be mindful of in cheese is salt. It’s one of the largest contributors to sodium in many people’s diets. The limit recommended is 2,300 milligrams of sodium daily, or 1,500 milligrams if you already have high blood pressure. Swiss and some other cheeses are inherently lower in sodium (about 53 milligrams per ounce), whereas cheddar has a much higher level (about 180 milligrams per ounce). To reduce salt intake, use lower-sodium cheese or opt for milder cheeses such as mozzarella, goat, or ricotta.
How Much Cheese Is Too Much?
Let’s be honest—it’s easy to overdo it with cheese. It’s in so many foods and snacks that it can sneak up on you. A good rule of thumb is about one ounce per serving, which is roughly the size of your thumb or a domino. Buying cheese in pre-portioned slices or sticks can help. Or use shredded cheese as a topping rather than the main ingredient. It’s all about enjoying the flavor without going overboard.
Dairy-Free and Vegan Alternatives
If you don’t get on with dairy—or simply don’t feel like eating it—there are plenty of plant-based cheeses available made with soy, nuts, or other things. These tend to contain less saturated fat than dairy cheese, but do check labels anyway. Opt for ones with added calcium and avoid high-sodium or high-sugar versions.
How to Keep Cheese in Your Life and Stay Heart-Healthy
You don’t need to abandon cheese to protect your heart. Here are a few easy tips to savor it in moderation:
- Opt for low-fat or fat-free when available.
- Eat small portions—use one slice rather than multiple slices.
- Select strong-tasting cheeses such as blue cheese or Parmesan, where a small amount will do.
- Always read the label to see how much saturated fat and sodium it contains.
- Experiment with plant-based cheese for variety and less saturated fat.
The Bottom Line
Cheese does not have to be excluded from a heart-healthy diet. With a little knowledge and some healthy substitutions, you can still indulge in your favorite cheesy foods without sacrificing your well-being. It’s all about balance—and remembering that sometimes, indulging in a slice of cheese is good for your psyche, too.
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