While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant group, the findings are still intriguing. The researchers did not specify the types of cheeses consumed across the 15 studies, though they did differentiate 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 should not assume from this analysis that eating cheese will reduce their risk of heart disease; however, it appears that consuming 1.5 ounces of cheese daily—approximately three 1-inch cubes—doesn’t seem to increase risk, provided that the individual is generally healthy.
Americans have been consuming more cheese over the years, reaching a record of 35.3 pounds per capita in 2015, according to data from the Wisconsin Milk Marketing Board. Experts recommend limiting the intake of cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, or opting for varieties lower in saturated fat, 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 told the Express newspaper.
Forbes reported that this isn’t the first study suggesting that regular, moderate cheese consumption may be beneficial. A clinical study earlier this year found no link between regular or low-fat cheese and heart disease, and there appeared to be a slight correlation between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have suggested that fat from dairy products may offer protective effects for heart health, metabolism, and diabetes risk.
Interestingly, as reducing sugar and sodium becomes a priority for food manufacturers, the perception of fat is shifting. Although 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.
In light of these findings, parents may also consider the benefits of incorporating calcium citrate into their kids’ diets. This mineral is essential for healthy bone development, and pairing it with cheese could enhance its nutritional profile. Overall, moderation and balance remain key, ensuring that children receive the calcium they need while enjoying their favorite dairy products.