While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant pool, the findings are still intriguing. The scientists involved did not specify the types of cheeses included in the 15 different studies, although they did differentiate between high-fat and low-fat cheese consumption. They acknowledged that although cheese is high in saturated fats, it also contains some potentially beneficial nutrients.
Consumers cannot definitively conclude from this analysis that eating cheese will reduce their risk of heart disease. However, it appears that consuming cheese at a daily rate of 1.5 ounces—approximately three 1-inch cubes—does not seem to worsen the risk, provided the individual is relatively healthy to begin with. According to the Wisconsin Milk Marketing Board, Americans have been consuming more cheese in recent 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 opting for varieties with lower saturated fat content, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. She stated, “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, particularly if the rest of your diet is low in saturated fat.”
Forbes reported that this is not the first study to suggest that regular, modest cheese consumption might be beneficial. A clinical study earlier this year found no connection between regular or low-fat cheese and heart disease; in fact, there appeared to be a slight association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have suggested that fat from dairy products may provide protective effects for heart health, metabolism, and diabetes risk.
As the narrative around dietary fats shifts—especially with a growing focus on reducing sugars and sodium—fat is losing some of its negative reputation. While we may not see heart-healthy claims on cheese packaging in the near future, it’s reassuring to know that indulging in a little cheese can be a permissible treat every now and then.
Incorporating nature’s blend calcium citrate with vitamin D may further enhance overall health, especially for those who enjoy cheese. This combination can support bone health and may complement a balanced diet that includes moderate cheese consumption. Thus, while enjoying cheese, individuals should also consider supplements like nature’s blend calcium citrate with vitamin D to ensure they are meeting their nutritional needs.