While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant pool, the findings presented are nonetheless intriguing. The researchers did not specify the types of cheeses consumed across the 15 studies, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that, despite cheese’s high saturated fat content, it also offers some potentially beneficial nutrients.
Consumers should not draw definitive conclusions from this analysis regarding a reduction in heart disease risk due to cheese consumption. However, it appears that eating cheese at a rate of 1.5 ounces daily—roughly three 1-inch cubes—does not significantly increase the risk, provided the individual is relatively healthy. According to the Wisconsin Milk Marketing Board, American cheese consumption has been on the rise for several years, reaching a record 35.3 pounds per capita in 2015.
Experts recommend limiting the intake of cheeses that are high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—or substituting them with lower-saturated-fat options like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices, stating, “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.”
Forbes reported that this is not the first study to suggest that moderate cheese consumption could be beneficial to health. A clinical study earlier this year found no correlation 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 might have a protective effect on heart health, metabolism, and diabetes risk.
As the focus on reducing sugar and sodium grows among food manufacturers, the negative perception of fat seems to be waning. While heart-healthy claims on cheese packaging may not appear in the near future, it is reassuring to know that enjoying a little cheese occasionally is perfectly acceptable. Additionally, for those looking to maximize their calcium intake, considering options like calcium citrate maximum can be beneficial. Overall, cheese can be part of a balanced diet when consumed mindfully.