Cheese is a food that is often loved by many people, but it is recommended to consume it in moderation, especially for individuals with heart disease. While cheese contains beneficial nutrients such as protein and calcium, it also has other nutrients like saturated fat and sodium that should be limited. However, the good news is that a small amount of cheese can add a lot of flavor to a dish. If you have heart disease, you may be wondering if and how cheese can be included in a heart-healthy diet. Here are some tips for incorporating cheese into your diet in a healthy way.
How Cheese Affects Your Heart Health
Health Benefits of Eating Cheese
Keeps Bones Strong
Cheese is a good source of calcium, a mineral that plays a role in building strong bones. Adults need 1,000 milligrams of calcium per day, and hard cheeses like cheddar are an excellent source. One ounce of cheddar cheese contains 200 milligrams of calcium or 20% of the daily value. A calcium deficiency can weaken bones and increase the risk of osteoporosis. A review of research published in 2021 in Aging Clinical and Experimental Research found that dairy products, including fermented dairy products like cheese, may have a positive impact on bone mass and turnover in both children and adults, and may even reduce the risk of hip fractures.
Promotes Heart Health
Despite the high level of saturated fat in cheese, research suggests that it may actually have positive effects on heart health. A study published in Nutrients in 2022 found that there was an inverse association between cheese consumption and the risk of several cardiovascular conditions, including type 2 diabetes, coronary heart disease, heart failure, hypertension, and ischemic stroke. This means that the more cheese a person ate, the lower their risk was for these conditions. However, more research is needed to fully understand these findings. The authors of the study speculate that the beneficial effects of cheese on heart health may be due to the presence of calcium and probiotics, which have been shown to have positive effects on heart health. According to Routhenstein, “cheese is a rich source of calcium, which is important for proper electrical activity and the pumping action of the heart.”
Encourages Fullness
According to Mussatto, cheese is a convenient and protein-rich snack that can help to satisfy hunger, especially when paired with carbohydrate-rich foods like crackers or fruit. Hard cheeses, such as cheddar, gouda, mozzarella, and parmesan, contain particularly high levels of protein. Mussatto also recommends cottage cheese as a protein-rich cheese option that is relatively low in saturated fat, with 12 grams of protein and only 2.7 grams of saturated fat per half-cup serving. This makes it a good choice for those looking to maintain a heart-healthy diet.
What to Consider About Cheese and Heart Health
Saturated Fat and Sodium
Although cheese can be part of a heart-healthy diet, it is also a major source of saturated fat in the typical American diet. Consuming too much saturated fat can increase LDL cholesterol levels and contribute to chronic illnesses and obesity, according to the National Institute of Health. The American Heart Association advises people with heart disease to choose low-fat cheeses over higher-fat options. Mussatto also points out that cheese is often high in sodium, a mineral that is overconsumed in the American diet and can contribute to hypertension, a known risk factor for heart disease. The daily recommendation for sodium intake is 2,300 milligrams, but people with high blood pressure should aim for about 1,500 milligrams per day. One ounce of cheddar cheese contains 180 milligrams (8% of the daily value) of sodium. If you have heart disease, it’s important to be mindful of the sodium content of cheese in relation to the rest of your diet. If you’re also consuming other high-sodium foods, like canned soups, breads, snacks, or frozen entrees, you may be exceeding the recommended daily sodium limit.
Portion Size
It’s easy to eat too much cheese, as it is a common ingredient in many American dishes, including mac and cheese, Mexican food, pizza, and grilled cheese sandwiches, according to Mussatto. The recommended serving size for cheese is one ounce, or about the size of a thumb or a domino. If you’re not sure how much cheese you’re consuming, it can be helpful to choose pre-portioned options like slices or cheese sticks. This can help you to control your portion sizes and avoid overindulging.
Choosing the Best Cheese for Heart Disease
If you have heart disease, it’s important to choose cheeses that are lower in saturated fat and sodium. Swiss cheese is a good option, as it has only 53 mg of sodium per ounce. Mozzarella, goat cheese, and ricotta cheese also have relatively low levels of sodium, with about 130 milligrams per serving. Cottage cheese is generally higher in sodium, but low-sodium varieties are widely available. It’s a good idea to check the nutrition label to compare the sodium content of different cheese options and choose the one that best fits your dietary needs.