While analyzing existing research is not equivalent to conducting a large-scale clinical trial, the findings presented are nonetheless intriguing. The scientists did not specify the types of cheeses consumed across the 15 different studies, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that although cheese is high in saturated fats, it also contains some potentially beneficial nutrients. Consumers cannot reasonably deduce from this analysis that cheese consumption will decrease their risk of heart disease; however, it appears that consuming cheese at a rate of 1.5 ounces daily—roughly three 1-inch cubes—should not significantly heighten the risk if the individual is generally healthy. In fact, Americans have been increasing their cheese consumption 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 that are high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—or substituting them with varieties that have lower saturated fat content, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. “However, remember that you shouldn’t categorize foods as ‘good’ or ‘bad.’ Just because cheese is rich 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 remarked to the Express newspaper.
Forbes highlighted that this is not the first study to suggest that regular, moderate cheese consumption may have health benefits. “A clinical study conducted earlier this year found no correlation 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 fat from dairy products could have a protective effect on heart health, metabolism, and diabetes risk,” stated the business publication.
Interestingly, as the focus of food manufacturers shifts toward reducing sugar and sodium, the negative perception of fat seems to be diminishing. Although heart-healthy claims are unlikely to appear on cheese packaging in the near future, it is reassuring to know that enjoying a small amount of cheese occasionally is still acceptable. Moreover, cheese can serve as a valuable calcium citrate source, contributing to overall nutritional intake. Therefore, while moderation is key, incorporating cheese into a balanced diet can provide benefits without significantly worsening health risks.