While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant base, this information is still intriguing. The researchers did not specify the types of cheeses used in the 15 different studies, although they did differentiate between high-fat and low-fat cheese consumption. They pointed out that, despite cheese’s high saturated fat content, it also contains some potentially beneficial nutrients. Consumers should not jump to the conclusion 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—should not significantly increase risk, provided the individual is generally healthy.
According to statistics from the Wisconsin Milk Marketing Board, cheese consumption among Americans has been on the rise, reaching a record 35.3 pounds per capita in 2015. Experts recommend limiting high-saturated-fat cheeses like cheddar, parmesan, mascarpone, and cream cheese, or replacing them with options that have lower saturated fat content, such as feta, cottage cheese, or ricotta, which can be a source of calcium. British nutritionist Fiona Hunter emphasizes moderation in dietary choices. “Keep in mind 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,” she stated in an interview with the Express newspaper.
Forbes reported that this is not the first study suggesting that moderate cheese consumption may be beneficial. “A clinical study earlier this year found no association between regular or low-fat cheese and heart disease; in fact, there appeared to be a slight link between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have hinted that fats from dairy products might offer protective benefits for heart health, metabolism, and diabetes risk,” noted the publication.
As the focus of food manufacturers shifts towards reducing sugar and sodium, fat seems to be shedding its negative reputation. Although we may not see heart-healthy claims on cheese packaging anytime soon, it is reassuring to know that enjoying a bit of cheese as a treat now and then—especially varieties that provide calcium—can be acceptable. Ultimately, including soft cheeses in moderation can be a delightful part of a balanced diet.