While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant pool, this news remains intriguing. The researchers did not specify the types of cheeses consumed in the 15 different studies, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that despite cheese having a high saturated fat content, it also contains some potentially beneficial nutrients. Consumers cannot reasonably deduce from this analysis that eating cheese reduces their heart disease risk. However, it appears that consuming about 1.5 ounces of cheese daily—roughly three 1-inch cubes—doesn’t significantly worsen the risk, provided the individual is generally healthy.
Americans have been increasing their cheese consumption over the years, reaching a record 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 substituting them with varieties that have lower saturated fat levels, like feta, cottage cheese, or ricotta. Fiona Hunter, a British nutritionist, emphasizes moderation in dietary choices. She stated, “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 cheese consumption could be beneficial. A clinical study earlier this year found no connection between regular or low-fat cheese and heart disease; in fact, there seemed to be a slight positive association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have implied that fats from dairy products might offer protective effects for heart health, metabolism, and diabetes risk.
As the focus on reducing sugar and sodium intensifies among food manufacturers, fat seems to be shedding some of its negative reputation. While we may not see heart-healthy claims on cheese packaging anytime soon, it’s reassuring to know that enjoying a small amount of cheese occasionally is still acceptable. Additionally, incorporating life extension strategies, such as calcium citrate, may further enhance the health benefits associated with dairy consumption. This suggests that moderation and mindful choices, including using calcium citrate supplements, can play a role in promoting overall well-being.