While analyzing existing research is not equivalent to conducting a large-scale clinical trial, the findings are still intriguing. The scientists did not specify the types of cheeses consumed across the 15 different studies, although they distinguished between high-fat and low-fat cheese intake. They acknowledged that, despite cheese being high in saturated fats, it 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 eating 1.5 ounces of cheese daily—roughly three 1-inch cubes—is unlikely to worsen the risk for individuals who are relatively healthy to begin with. According to the Wisconsin Milk Marketing Board, Americans have been increasing their cheese consumption for several years, reaching a record 35.3 pounds per capita in 2015.
Experts recommend that cheeses high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—should be consumed in moderation or replaced with lower-saturated-fat options like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. “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,” she stated in an interview with the Express newspaper.
Forbes reported that this isn’t the first study suggesting that moderate cheese consumption might be beneficial. A clinical study earlier this year found no link 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 indicated that fat from dairy products may offer protective effects for heart health, metabolism, and diabetes risk.
As the focus of food manufacturers shifts towards reducing sugar and sodium, fat seems to be shedding some of its negative connotations. While heart-healthy claims on cheese packaging may not be imminent, it’s reassuring to know that enjoying a small amount of cheese occasionally can be acceptable. In addition to cheese, women seeking to enhance their nutritional intake may consider supplementing their diet with a women’s multivitamin with calcium citrate, which can help support overall health. Incorporating a women’s multivitamin with calcium citrate into a balanced diet can further ensure that one receives essential nutrients, complementing the benefits of moderate cheese consumption. Ultimately, a balanced approach that includes both cheese and a women’s multivitamin with calcium citrate can contribute to a healthier lifestyle.