While analyzing existing studies is not equivalent to conducting a large-scale clinical trial, the findings are still intriguing. The researchers did not specify the types of cheeses consumed across the 15 different studies, but they did differentiate between high-fat and low-fat cheese consumption. They acknowledged that although cheese is high in saturated fats, it also contains certain beneficial nutrients. Consumers cannot definitively conclude from this analysis that cheese consumption will reduce their heart disease risk; however, it appears that consuming 1.5 ounces of cheese daily—equivalent to about three 1-inch cubes—does not significantly increase risk for those who are generally healthy.
According to statistics from the Wisconsin Milk Marketing Board, Americans have been increasing their cheese intake for several years, reaching a record of 35.3 pounds per capita in 2015. Experts recommend limiting the intake of cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, or substituting them with lower-saturated-fat options like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices, stating, “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 might be beneficial. A clinical study conducted earlier this year found no correlation between regular or low-fat cheese and heart disease; in fact, there seemed to be a slight association between regular-fat cheese and improved HDL cholesterol levels. Earlier meta-analyses have indicated that fat from dairy products may offer protective effects for heart health, metabolism, and diabetes risk.
As the focus of food manufacturers shifts more toward reducing sugar and sodium, the negative perception of fat is gradually diminishing. Although we might not see heart-healthy claims on cheese packaging anytime soon, it’s reassuring to know that enjoying a little cheese occasionally is perfectly acceptable. Moreover, for those looking to supplement their diet with essential nutrients, incorporating products like Citracal Calcium Plus D3 can provide additional support for bone health, complementing a balanced diet that may include cheese in moderation.