Reviewed by nutritionist Karen Ansel, MS, RDN
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Main points
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There is a lot of confusion about the effects of cheese on cholesterol.
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Cheese is high in saturated fat, which raises cholesterol, but also contains heart-healthy nutrients.
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Experts recommend keeping portion sizes small and pairing cheese with fruits and vegetables.
Many beloved dishes start or end with a bit of cheese. Whether your personal favorite is gooey pizza, cheesy pasta or a hearty bowl of broccoli cheddar soup, if you’re a “turophile” (the official name for a cheese lover), you’re in good company.
That said, the link between cheese and heart health is often a thorny topic. With research showing that saturated fat is a major driver of high cholesterol, you may be worried that you have to skip cheese to maintain cardiovascular health.
But don’t worry, cheesehead! Experts say you can continue to enjoy cheese in moderation to maintain healthy cholesterol (with a few caveats).
4 ways cheese affects cholesterol
Its saturated fat may raise cholesterol
We’ll start with the not-so-good news. Cheese is high in saturated fat, which may indeed raise cholesterol, especially bad LDL cholesterol. “LDL is the type we want to keep low to protect the heart,” says cardiac nutritionist Kiran Campbell, RDN. What’s the reason? “Saturated fat reduces the liver’s ability to clear LDL from the blood, causing circulating cholesterol levels to rise over time.”
The saturated fat content of cheese doesn’t automatically mean you need to leave it off your plate, Campbell says. “Portion size and frequency are more important than perfection,” she says. A reasonable serving size is about 1.5 ounces. However, if you have high cholesterol or heart disease, you may not want to make it a daily activity.
Its calcium can prevent high cholesterol
If there’s one nutrient that cheese is famous for, it’s calcium. The calcium in cheese not only strengthens your bones but is also good for heart health. “Calcium is one reason why cheese may not increase cholesterol as much as its saturated fat content might suggest,” says Campbell. “Calcium can bind to fatty acids in the digestive tract, helping them to be excreted from the body instead of being absorbed.” When this happens, slightly less saturated fat enters the bloodstream, which may mean less of an impact on LDL cholesterol.
You can add this to the impressive list of potential heart health benefits of calcium. According to the American Heart Association, this mineral may help regulate blood clotting, heart rhythm, and the expansion and contraction of blood vessels.
Fermented cheese may have less impact on cholesterol
If you’re watching your cholesterol, you may want to choose cultured cheeses like cheddar, gouda, or Swiss. “[These] “The fermentation process may provide additional benefits because it affects fat absorption,” Campbell says. Fermentation can reduce fat absorption by breaking fat into smaller fatty acids. In fact, one study found that full-fat fermented dairy products, like cheese and yogurt, had less of an impact on raising cholesterol than expected. The study even concluded that full-fat fermented cheese may help. Protect Fight cardiovascular disease. However, the study authors caution that more research is needed.
Cheese contains many useful nutrients
Dairy products, like cheese, contain more than just calcium or protein. They contain a complex matrix of nutrients and compounds, including vitamins, minerals, fats, proteins and live bacteria. These substances are believed to work synergistically to produce a variety of health benefits, including attenuating the cholesterol-raising effects of some saturated fats, Campbell said.
Lauren Peña, MS, R.D., manager of sustainable nutrition for the Arizona Dairy Council, says new research shows that eating full-fat dairy products like cheese is not associated with a higher risk of cardiovascular disease. And, in some cases, it may be associated with lower risk. For example, one study found that cheese consumption may protect against heart failure, coronary heart disease, hypertension, and ischemic stroke. It has also been linked to a lower risk of diabetes, as well as lower body mass index, waist circumference and triglyceride levels.
How much cheese is safe to eat when it comes to cholesterol?
All in all, the news about cheese and cholesterol is better than you think. But before you put on your cheese hat and dig into an epic enchilada platter, wait a minute. This is “not a free pass to pile food on at mealtimes,” Campbell said.
In fact, how much is appropriate depends on who you ask. The American Heart Association says two to three 1.5-ounce servings of cheese a day is fine. if It is low-fat or fat-free cheese. Many nutrition experts, like Campbell, tend to be more flexible. After all, the research on cheese and cholesterol yes There is hope. But some major health authorities, like the American Heart Association, aren’t ready to greenlight full-fat cheese.
This doesn’t mean you can’t eat full-fat cheese. “Enjoying moderate amounts of cheese (such as 1 to 2 ounces per day) definitely fits the heart-healthy mold,” says Campbell. However, the amount that’s right for you depends on your cholesterol and heart health as well as other foods you eat, especially those high in saturated fat.
Tips for improving cholesterol by eating cheese
If you’d like to add a little cheese to your heart-healthy eating plan, try these tips.
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Pair it with other healthy foods. Think of cheese as a way to help you eat more heart-healthy foods. “Cheese and plants are a great combination. I love melting cheese or making a cheese sauce for steamed or sautéed vegetables,” says Pena. Or try having some cheese on an appetizer board with nuts and fresh or dried fruit on the side.
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control section. Likewise, when it comes to cheese and cholesterol, portion size still matters. A 1-ounce serving of cheese is usually 1/4 cup of shredded cheese or about 1 slice of cheese.
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Choose something with a stronger flavor. A little bit of a strong cheese like Parmesan, Gorgonzola, or goat cheese goes a long way, flavoring more foods with less saturated fat.
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Replacement fat percentage. As the American Heart Association continues to recommend low-fat cheese, consider rotating low-fat varieties. When you fold low-fat ricotta cheese into lasagna or top a sandwich with a slice of low-fat cheddar cheese, you might not even notice the difference.
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Try plant-based cheese. “For those looking for a creamy texture but need to reduce saturated fat, exploring plant-based cheeses is another option,” says Campbell. “Some nut cheeses can be great in moderation.” Try adding cashews or macadamia nuts to soups, pastas or sauces.
Our expert opinion
Whether you suffer from high cholesterol or are just trying to avoid it, you may be wondering whether you can eat cheese. The answer is yes – in moderation. While cheese is high in saturated fat, which raises cholesterol, it contains calcium and other nutrients that may help offset the effects of saturated fat on cholesterol. By limiting portion sizes and eating cheese within the broader context of a heart-healthy eating plan, you can keep eating cheese! “The takeaway is that pairing cheese with other healthy foods and dietary patterns can help lower cholesterol,” Campbell says. So grab a few cubes of cheddar and an apple, sprinkle some grated Parmesan on your veggies, or add a little ricotta to your pasta for a cheesy treat!
Read the original article on EatWell
