Cheese is a delicious and nutritious addition to any diet. But with so many cheese options available, how do you know which ones are the healthiest for your heart? The key is understanding the differences between cheese varieties and how to incorporate the best cheeses into a balanced diet.
An Overview of Cheese Types
Cheese comes in hundreds of varieties, but they generally fall into a few main categories:
Low-Fat Cheeses
These cheeses have 6 grams of fat or less per serving. They make smart choices for heart health:
- Mozzarella - A mild, semi-soft cheese used on pizzas and in salads. Part-skim mozzarella cuts fat while retaining great flavor.
- Feta - A sharp, crumbly cheese popular in Greek dishes. Feta is lower in fat than many other cheeses.
- Cottage Cheese - A fresh, mild cheese made from curds. Low-fat and fat-free versions available.
- Ricotta - A soft, granular curd cheese used in Italian dishes like lasagna. Part-skim options reduce fat intake.
High-Fat Cheeses
While delicious, these cheeses should be eaten in moderation:
- Cheddar - A aged, semi-hard cheese ranging from mild to very sharp. Full-fat cheddar is high in saturated fat.
- Brie - A soft, creamy cheese with edible rind. Popular for cheese boards, but very high in fat.
- Blue Cheese - A veined cheese with a strong, tangy flavor. Full-fat blue cheese is high in fat and sodium.
Processed Cheeses
These cheese products are highly processed and often high in fat, salt, and preservatives:
- American Cheese - Made from a blend of cheeses, milk, and emulsifiers. Typically highly processed.
- Cream Cheese - A soft, mild cheese used in dips and spreads. Full-fat versions are high in saturated fat.
The Nutritional Benefits of Cheese
When enjoyed in moderation, cheese offers some benefits:
Excellent Source of Protein and Calcium
Most cheeses provide protein, calcium, and other vitamins and minerals like vitamin A, B12, zinc, and phosphorus. Calcium is especially important for bone health.
Potential Heart Health Benefits
Studies suggest certain fatty acids in cheese may have heart health benefits by raising “good” HDL cholesterol and reducing “bad” LDL cholesterol when eaten as part of a healthy diet. Fermented cheeses like feta also provide probiotics that support gut and heart health.
Can Aid Weight Loss
Cheeses like cottage cheese and ricotta offer a high amount of protein, which helps you feel full. When substituted for higher calorie ingredients, high-protein cheeses may aid weight loss.
How Much Cheese Can You Eat?
Moderation is key when incorporating cheese into a heart-healthy diet. Here are some guidelines:
Stick to 1-2 Servings Daily
The recommended daily amount of cheese is 1 to 2 servings (1.5 ounces or 42 grams per serving). This equals about the size of two dice.
Limit Sodium Intake
Cheeses can be high in sodium. Aim for less than 2,300 mg of sodium per day by choosing low-sodium cheese options when available.
Try Reduced-Fat Options
When you do indulge in higher-fat cheeses, opt for reduced-fat or part-skim varieties to cut back on saturated fat.
The Best and Worst Cheeses for Heart Health
Some cheeses promote heart health, while others pose risks. Here are the best and worst choices:
Heart-Healthy Cheeses
- Feta - Lower in fat than many cheeses, with probiotics. Choose low-sodium.
- Mozzarella - Part-skim mozzarella offers protein with less fat.
- Cottage Cheese - An excellent source of protein. Opt for low-fat or fat-free.
- Ricotta - Delivers protein with less fat when choosing part-skim varieties.
Cheeses to Limit or Avoid
- Blue Cheese - High in fat, salt, and calories. Eat sparingly.
- Cheddar - Full-fat cheddar is high in saturated fat. Stick to reduced-fat versions.
- Cream Cheese - Limit full-fat cream cheese. Light or low-fat versions are better options.
- American Cheese - Heavily processed and high in sodium. Opt for other low-fat cheeses.
Tips for Incorporating Cheese into a Heart-Healthy Diet
To get the benefits of cheese while maintaining heart health:
Follow a Heart-Healthy Diet
Eat cheese as part of a balanced diet focused on fruits, vegetables, whole grains, lean protein, and healthy fats like olive oil. The Mediterranean diet is a great example.
Watch Portion Sizes
Be mindful of recommended portion sizes, even for healthier cheeses. Measure servings to keep calories in check.
Use Cheese for Flavor
Grate hard cheeses like parmesan over dishes for concentrated flavor with less cheese. Or add crumbles of stronger cheeses like blue cheese to boost taste.
Substitute Cheese in Recipes
Swap higher-fat cheeses in recipes for lower-fat alternatives like using part-skim ricotta in place of full-fat cream cheese.
Read Nutrition Labels
Check sodium, saturated fat, and calories when purchasing cheese. Compare brands and choose the healthiest options.
The Takeaway: Enjoy Cheese in Moderation
Cheese can absolutely be part of a heart-healthy diet when chosen wisely and eaten in moderation. Prioritize low-fat, high-protein cheeses like mozzarella, feta, cottage cheese, and ricotta. Limit full-fat varieties like cheddar, brie, cream cheese, and blue cheese. Follow recommended serving sizes, and accompany cheese with plenty of fruits, veggies, and whole grains. With some mindful choices, you can satisfy your cheese cravings as part of a heart-smart eating pattern.
Frequently Asked Questions on the Healthiest Cheese for Your Heart
Eating cheeses in moderation can be part of a heart-healthy diet. But with so many options, it’s hard to know which cheeses are the best choices. Here are answers to some frequently asked questions:
What cheese has the least amount of fat?
Some of the lowest fat cheeses include:
- Fat-free or low-fat cottage cheese
- Part-skim ricotta cheese
- Part-skim mozzarella
- Feta cheese
- Parmesan cheese
These options have 6g of fat or less per serving. Prioritizing low-fat cheeses helps limit saturated fat intake. Just be mindful of sodium content, as some lower fat cheeses add more salt.
Is goat cheese healthier than cow cheese?
Goat cheeses are not necessarily healthier than cow milk cheeses. Both contain similar amounts of fat and calories per serving when comparing cheeses of the same style.
However, goat cheeses are generally easier to digest due to smaller fat molecules. So for some, goat cheeses may cause less GI discomfort. Those sensitive to cow milk may find goat cheeses provide more tolerable options.
How can you tell if a cheese is processed?
Check the ingredient list – the fewer ingredients, the less processed it is. Processed cheeses, like American cheese, contain extra ingredients like emulsifiers, preservatives, and additives.
Signs a cheese is highly processed:
- Long shelf life - Processed cheeses last months unrefrigerated.
- Uniform color - Processing gives processed cheese an unnaturally uniform orange color.
- Smooth, shiny appearance - Unlike the duller, matte look of natural cheeses.
- Chewy, rubbery texture - Due to added thickeners and emulsifiers.
When possible, choose cheeses with just milk, culture, enzymes, and salt in the ingredients.
What is the healthiest cheese for a sandwich?
For sandwiches, choose lower-fat cheeses for heart health. Options like part-skim mozzarella, feta, or 2% milk cheddar offer protein with less saturated fat.
You can also use small amounts of strongly flavored cheeses like Parmesan, Swiss, or sharp cheddar. Their intense taste means you can use less while still getting big flavor.
For cold sandwiches, low-fat options like cottage cheese or part-skim ricotta work well too. Light laughing cow wedges spread nicely while keeping fat and calories in check.
Is it okay to eat cheese every day?
It’s fine to incorporate about 1-2 servings of cheese daily as part of a healthy, balanced diet. The key is choosing cheeses wisely and watching portion sizes.
Focus on low-fat, high-protein cheeses like part-skim mozzarella and feta. Limit full-fat varieties like cheddar, brie and cream cheese. Measure 1.5 ounce servings to keep calories moderate. Pair cheese with fruit, veggies and whole grains.
Daily cheese may not suit those with high cholesterol, hypertension, or lactose intolerance without precautions. Consult a doctor about personal cheese consumption guidelines.
What’s a serving size of cheese?
The standard serving size of cheese is about 1.5 ounces. This equals:
- 1.5 ounces of hard cheese like cheddar or Swiss
- 1/3 cup grated Parmesan
- 1⁄2 cup low-fat cottage cheese
- 2 ounces processed cheese like American cheese slices
Stick to 1-2 servings daily. To weigh out servings, remember that a slice of cheese is typically about 1 ounce. Cheese the size of four dice equals 1 ounce. Read labels and measure cheese to understand proper portions.