While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant pool, the findings are nonetheless intriguing. The researchers did not specify the types of cheeses consumed in the 15 different studies, though they did differentiate between high-fat and low-fat cheese intake. They acknowledged that cheese is high in saturated fats but also contains some potentially beneficial nutrients. Consumers cannot definitively conclude from this analysis that cheese consumption will reduce their risk of heart disease; however, it appears that consuming about 1.5 ounces of cheese daily—roughly three 1-inch cubes—doesn’t significantly increase risk for individuals who are generally healthy. According to data from the Wisconsin Milk Marketing Board, cheese consumption in the U.S. has been on the rise, reaching a record 35.3 pounds per capita in 2015.
Experts recommend limiting the intake of cheeses with a high saturated fat content—such as cheddar, parmesan, mascarpone, and cream cheese—and substituting them with options that have a relatively lower saturated fat level, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes 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 have health benefits. A clinical study earlier this year found no association between regular or low-fat cheese and heart disease, and there seemed to be a slight positive link between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have suggested that fat from dairy products could offer protective benefits for heart health, metabolism, and diabetes risk.
As the perception of fat shifts, with a greater focus now on reducing sugar and sodium in food products, it seems that fat is shedding some of its negative reputation. While we may not see heart-healthy claims on cheese packaging anytime soon, it’s reassuring to know that enjoying a little cheese occasionally is acceptable—especially if one is also mindful of incorporating liquid calcium with D3 into their diet to ensure balanced nutrition. Ultimately, including liquid calcium with D3 can complement a healthy lifestyle, making the occasional treat of cheese a more guilt-free indulgence.