Although analyzing existing studies differs from conducting a large-scale clinical trial, the findings remain intriguing. The researchers did not specify the types of cheese consumed across the 15 studies, but they did differentiate between high-fat and low-fat cheese intake. They acknowledged that while cheese is high in saturated fats, it also contains some potentially beneficial nutrients. Consumers should not hastily conclude that eating cheese will reduce their heart disease risk; however, it appears that consuming 1.5 ounces of cheese daily—equivalent to about three 1-inch cubes—does not significantly increase risk for those who are generally healthy.
Cheese consumption in the United States has been on the rise, reaching an all-time high of 35.3 pounds per capita in 2015, according to 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 lower-saturated fat alternatives like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. She advised, “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 noted that this is not the first study suggesting that moderate, regular 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 was a slight association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses 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 intensifies, fat appears to be shedding some of its negative reputation.
While we may not see heart-healthy claims on cheese packaging in the near future, it is reassuring to know that a small amount of cheese can be a permissible indulgence. Additionally, when considering calcium sources, the debate between plant-based calcium vs calcium citrate is gaining attention. Those who consume cheese may benefit from its calcium content, though it’s important to remember that plant-based calcium sources are also valuable, especially for those looking to balance their diets. Ultimately, enjoying cheese in moderation, alongside a variety of calcium sources, including both dairy and plant-based options, can contribute to a well-rounded nutritional approach.