Reviewed by dietitian Karen Ansel, MS, RDN
Design Elements: Getty Images. Food design.
Main points
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There is a lot of confusion about the effect of cheese on cholesterol.
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Cheese is high in cholesterol-raising saturated fat, but it also contains heart-healthy nutrients.
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Experts recommend keeping serving sizes small and pairing cheese with fruits and vegetables.
Many beloved recipes begin or end with a bit of cheese. Whether your personal favorite is pizza, cheesy pasta or a hearty bowl of broccoli-cheddar soup, you’re in good company if you’re a turophile (the official name for a cheese lover).
That said, the relationship between cheese and heart health tends to be a sticky topic. With research showing that saturated fat is a major driver of high cholesterol, you may fear that you should nix cheese for heart disease wellness.
But take heart, cheeseheads! Experts say you can enjoy cheese in moderation for healthy cholesterol (with some caveats).
4 Ways Cheese Can Affect Cholesterol
Its saturated fat can raise cholesterol
We’ll start with the bad news. Cheese is high in saturated fat, which can actually raise cholesterol, especially harmful LDL cholesterol. “We want to keep LDL low to protect the heart,” says cardiologist Kiran Campbell, RDN. The reason? “Saturated fat reduces the liver’s ability to remove LDL from the blood, which leads to higher circulating cholesterol levels over time.”
The saturated fat content of cheese doesn’t automatically mean you should remove it from your plate, Campbell says. “Portion size and frequency are more important than perfection,” she says. A proper serving size is about 1.5 ounces. However, if you have high cholesterol or heart disease, you may not want to make this a daily occurrence.
Its calcium can protect against high cholesterol
If cheese is famous for one nutrient, it’s calcium. The calcium in cheese doesn’t just strengthen bones—it also offers heart-healthy benefits. “One of the reasons cheese doesn’t raise cholesterol is because of calcium,” says Campbell. “Calcium can bind to fatty acids in the digestive tract and help them to be excreted rather than absorbed.” When this happens, slightly less saturated fat enters the bloodstream, which may have a smaller effect on LDL cholesterol.
You can add it to calcium’s impressive list of potential heart-healthy benefits. According to the American Heart Association, this mineral helps regulate blood clotting, heart rhythm, and dilation and contraction of blood vessels.
Fermented cheeses may have a lower effect on cholesterol
If you’re watching your cholesterol, you can choose a fermented cheese like cheddar, gouda or swiss. “[These] The fermentation process can affect the way fat is absorbed,’ says Campbell. Fermentation can reduce fat absorption by breaking down fat into smaller fatty acids. In fact, one study found that full-fat fermented dairy products like cheese and yogurt reduced cholesterol-raising effects. can help protect Against heart disease. However, the study authors cautioned that more research is needed.
Cheese contains a matrix of useful nutrients
Dairy foods, like cheese, aren’t just about calcium or protein. They contain a complex matrix of nutrients and compounds, including vitamins, minerals, fats, proteins and live bacteria. These are believed to work together to produce many health benefits, including blunting the cholesterol-producing effects of saturated fat, says Campbell.
According to Lauren Pena, MS, RD, manager of sustainable nutrition for the Dairy Council of Arizona, emerging research indicates that eating full-fat dairy foods such as cheese is not associated with a higher risk of heart disease. And, in some cases, it may be associated with reduced risk. For example, one study found that cheese consumption can protect against heart attack, coronary heart disease, high blood pressure and ischemic stroke. It was also linked to lower diabetes risk and lower BMI, waist circumference and triglyceride levels.
How Much Cheese Is Safe to Eat for Cholesterol?
All told, the news about cheese and cholesterol is better than you might expect. But before you strap on your cheese hat and dig into an epic enchilada platter, hold on. Campbell says it’s “not a free pass to pile on at mealtimes.”
Actually, how good depends on who you ask. The American Heart Association says two to three 1.5-ounce servings of cheese per day are fine. provided It is low-fat or non-fat cheese. Many nutritionists, like Campbell, are more flexible. After all, research on cheese and cholesterol is promising But some major health authorities, like the AHA, aren’t ready to give full-fat cheese their stamp of approval.
That doesn’t mean you can’t eat full-fat cheese. “Enjoying small amounts of cheese (think 1 to 2 ounces a day) can fit perfectly into the heart-healthy mold,” says Campbell. However, the right amount for you depends on your cholesterol and heart health as well as the other foods you eat, especially those high in saturated fat.
Cheese Eating Tips for Good Cholesterol
If you want to put a little work into your heart-healthy eating plan, try these tips.
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Combine it with other healthy foods. Think of cheese as a way to help you eat more heart-healthy foods. “Cheese and plants are a wonderful combination together. I love melting cheese or making a cheese-based sauce for steamed or roasted vegetables,” Pena says. Or try some cheese nibbles on an appetizer board with nuts and fresh or dried fruit.
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Keep parts in check. Again, when it comes to cheese and cholesterol, portions still count. A 1-ounce serving of cheese is usually ¼ cup of cheese, or about 1 slice.
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Choose a strong flavor. A small amount of a strong cheese such as Parmesan, Gorgonzola or goat cheese gives more flavor to foods with less saturated fat.
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Optional fat percentage. Since the AHA continues to recommend low-fat cheese, consider switching to low-fat varieties. You might not notice the difference when you fold low-fat ricotta into lasagna or put a slice of low-fat cheddar on your sandwich.
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Try plant-based cheese. “For those looking for a creamy texture but needing to cut back on saturated fat, exploring plant-based options is another option,” says Campbell. “Some nut-based things can be great in moderation.” Try a cashew- or macadamia-nut-based version in soups, pastas or sauces.
Our experts
Whether you have high cholesterol or you want to avoid it, you may be wondering if it’s okay to eat this stuff. The answer is – in moderation. While cheese is high in cholesterol-raising saturated fat, it contains calcium and other nutrients that can help offset the effect of saturated fat on cholesterol. By limiting portion sizes and eating cheese within the broader context of a heart-healthy eating plan, you can become cheese! “Combining cheese with other healthy foods and dietary patterns can help lower cholesterol,” says Campbell. So, snack on a couple of cubes of cheddar with an apple, sprinkle some grated Parmesan on your veggies, or fold some ricotta into your pasta and enjoy the delicious taste of cheese!
Read the original article on EatingWell
