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Cheese has long been blamed for raising cholesterol levels, but cardiologists and dietitians say it’s not that simple, and the holidays cheese boards it doesn’t have to be completely banned.
Although some cheeses are higher in saturated fat and easier to overindulge, they act differently than butter or processed meats in the body, experts say. Large studies show that cheese may not even increase the risk of heart disease.
“Traditionally, hard, aged cheeses such as cheddar, parmesan, gruyere and processed cheeses have been called ‘worse’ because they are higher in saturated fat and sodium,” said Dr. Sam Setareh, director of cardiology and cardiovascular performance at Beverly Hills Cardiovascular and Longevity and attending cardiologist at Cedars-Sinai Medical Center.
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“On paper, saturated fat increases LDL cholesterol.”
The American Heart Association recommends limiting saturated fat to less than 6% of your total daily calories.
Nutrition experts say combining cheese with fruits, vegetables and whole grains can help balance a meal. (iStock)
Research, however, suggests that cheese affects cholesterol differently from isolated sources of saturated fat such as butter, Setareh noted.
Studies show that cheese raises LDL — the “bad” type of cholesterol — much less and may even be linked to a lower risk of heart disease in large-scale studies, he told Fox News Digital. “The food itself matters, not just the grams of fat.”
“All cheeses are not equal.”
Researchers believe this may be due to cheese’s unique “food matrix,” which combines calcium, protein, and fermentation byproducts in a way that reduces cholesterol absorption.
Fermented cheeses such as cheddar, Swiss, Gouda, Parmesan, provolone, Gruyere, feta, and blue cheese also contain beneficial compounds like probiotics, vitamin K2, and other bioactive components, which may explain why cheese tends to be associated with better heart outcomes. than butter or processed fats in studies.
Despite the scientific data, dietitians say that some cheeses – particularly those that are soft or creamy, mild-tasting or highly processed, such as spreads, sprays and single-serve products – are still easier to overindulge, especially during the holidays.
Cardiologists say cheese doesn’t affect cholesterol in the same way as butter or processed meats. (iStock)
“All cheese is not equal,” said Kari Hamrick, a Washington-based women’s health dietitian.
Varieties high in saturated fat can negatively affect cholesterol when consumed in excess, she told Fox News Digital.
“Brie, cheddar and American cheese are some of the worst offenders,” Hamrick said.
“Practice portion control by using cheese as the accent, not the main event.”
Being high in calories and low in moisture concentrates the fat in these cheeses, she said.
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Harder, aged cheeses like cheddar, gouda, parmesan and blue cheese are also high in calories, increasing the risk of overeating, added Kezia Joy, a registered dietitian nutritionist in London.
“As portion sizes increase, saturated fat intake increases rapidly, which can contribute to higher LDL levels over time,” Joy told Fox News Digital.
Fermented cheeses like cheddar, parmesan and gouda contain compounds that may support heart health. (iStock)
Some cheeses, however, can fit nicely into a heart-healthy diet.
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Two percent cottage cheese, part-skim mozzarella, reduced-fat feta, ricotta, goat cheese and even grated Parmesan are better options because they contain less saturated fat per serving while still containing protein and calcium, experts agreed.
Although cheese can be high in sodium, studies suggest it doesn’t always raise blood pressure as expected, and choosing low-sodium options like Swiss or fresh mozzarella can help.
Evidence also shows little difference in heart health results between full-fat and low-fat cheeses, with low-fat versions sometimes being more processed and less satisfying.
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“Let’s be real: Whole versions taste better and can provide more satiety and better bioavailability of nutrients, like fat-soluble vitamins,” Hamrick said.
She noted that a reasonable serving of cheese is about 1 to 1.5 ounces per sitting, comparable to a small slice or pair of dice.
Experts say using cheese as an accent rather than a main course helps with portion control. (iStock)
“Practical portion control using cheese as an accent, not the main event,” she recommends. “For example, grate parmesan on salads or add a little to vegetarian dishes.”
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She also advises balancing your plate with whole grains, nuts, fruits and vegetables for fiber.
“Swap for low-sodium options and pair them with potassium-rich foods like apples to offset the sodium,” she added. “And look for heart-friendly varieties like low-fat cottage cheese, part-skim mozzarella, or reduced-fat feta.”
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Focus on higher quality fermented cheeses and smaller portions, and pay attention to sodium levels if you have high blood pressure without focusing on fat grams, Setareh added.
“Cheese can be part of a heart-healthy diet, even during the holidayswhen consumed as part of a balanced, minimally processed diet,” he said.
