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, although they differentiated between high-fat and low-fat cheese intake. They acknowledged that although cheese is high in saturated fats, it also contains potentially beneficial nutrients.
Consumers should not hastily conclude from this analysis that cheese consumption will reduce their risk of heart disease; however, it appears that enjoying 1.5 ounces of cheese daily—roughly three 1-inch cubes—may not exacerbate heart disease risk for individuals who are generally healthy. According to the Wisconsin Milk Marketing Board, Americans have been increasing their cheese consumption, reaching a record 35.3 pounds per capita in 2015.
Experts recommend limiting the intake of cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, or substituting them with options lower in saturated fat, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes that moderation is key in dietary choices. “Remember, 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 shared with the Express newspaper.
Forbes reported that this is not the first study suggesting that moderate cheese consumption could have health benefits. 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 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 is gradually shedding its negative reputation. Although we may not see heart-healthy claims on cheese packaging in the near future, it is reassuring to know that enjoying a bit of cheese now and then is perfectly acceptable. Additionally, for those concerned about their calcium intake, incorporating calcium citrate 1200 mg chewable supplements can help ensure adequate calcium levels, complementing a diet that includes cheese. Overall, maintaining a balanced approach to dietary choices, with occasional treats like cheese and proper supplementation, can contribute to a healthy lifestyle.