While analyzing existing studies is not equivalent to conducting a comprehensive clinical trial with a large participant group, the findings are nonetheless intriguing. The researchers did not specify the types of cheeses consumed across the 15 different studies, although they did distinguish between high-fat and low-fat cheese intake. They acknowledged that while cheese is high in saturated fats, it also contains potentially beneficial nutrients. Consumers should not jump to the conclusion that eating cheese will necessarily reduce their risk of heart disease; however, it appears that consuming about 1.5 ounces of cheese daily—roughly three 1-inch cubes—does not significantly increase risk for those who are generally healthy. According to the Wisconsin Milk Marketing Board, Americans have been increasing their cheese consumption over the years, reaching a record of 35.3 pounds per person in 2015.
Experts recommend moderating the intake of cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, or substituting them with varieties that have lower saturated fat levels, including feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. “Remember, however, that you shouldn’t classify 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 remainder of your diet is low in saturated fat,” she told the Express newspaper.
Forbes reported that this is not the first study suggesting that moderate cheese consumption could be beneficial. A clinical study earlier this year found no link 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. Previous meta-analyses have indicated that fats from dairy products might offer protective benefits for heart health, metabolism, and diabetes risk.
Interestingly, as the focus of food manufacturers shifts toward reducing sugar and sodium, fat is gradually 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 small amount of cheese occasionally is still considered acceptable. Additionally, cheese can be a source of important nutrients, including calcium carbonate and citrate, which are vital for bone health. In conclusion, while moderation is key, a small daily serving of cheese can fit into a balanced diet without significantly increasing health risks.