“Moderate Cheese Consumption: A Potentially Heart-Healthy Indulgence”
While analyzing existing studies is not equivalent to conducting a large-scale clinical trial, the findings are nonetheless intriguing. The researchers did not specify the types of cheeses consumed in the 15 studies they reviewed, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that although cheese is high in saturated fats, it also contains potentially beneficial nutrients, such as calcium citrate and vitamin D. Consumers should not hastily conclude that eating cheese will reduce their risk of heart disease; however, it appears that consuming about 1.5 ounces of cheese daily—roughly three 1-inch cubes—may not significantly increase the risk for individuals who are generally healthy. According to data from the Wisconsin Milk Marketing Board, Americans have been increasing their cheese consumption, reaching an average of 35.3 pounds per person in 2015.
Experts recommend that individuals limit their intake of cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, or opt for lower-fat varieties like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. She advised, “Remember, however, that you shouldn’t categorize foods as ‘good’ or ‘bad.’ Just because cheese is high in saturated fat doesn’t mean you can’t enjoy it occasionally, especially if the rest of your diet is low in saturated fat.”
Forbes noted that this is not the first study to suggest that moderate cheese consumption could be beneficial. A clinical study conducted earlier this year found no significant link between regular or low-fat cheese and heart disease; in fact, there was a slight association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have indicated that fats from dairy may offer a protective effect against heart disease, metabolism issues, and diabetes risk.
Fat seems to be shedding its negative image, as reducing sugar and sodium has become more of a priority for food manufacturers. While we may not see heart-healthy claims on cheese packaging anytime soon, it is reassuring to know that enjoying a bit of cheese, which can provide nutrients like calcium citrate and vitamin D, is still an acceptable indulgence from time to time.
