- There is a lot of confusion about cheese’s impact on cholesterol.
- Cheese is high in cholesterol-raising saturated fat, but it also has heart-healthy nutrients.
- Experts recommend keeping serving sizes small and pairing cheese with fruits and vegetables.
So many beloved dishes begin—or end—with a bit of cheese. Whether your personal favorite is a gooey pizza, a cheesy pasta or a hearty bowl of broccoli-Cheddar soup, you’re in good company if you’re a turophile (the official name for a cheese lover).
That said, the connection between cheese and heart health tends to be a sticky subject. With research showing that saturated fat is a major driver of high cholesterol, you might fear that you have to nix cheese for cardiovascular wellness.
But take heart, cheeseheads! Experts say you can continue to enjoy cheese in moderation for healthy cholesterol (with a few caveats).
4 Ways Cheese May Impact Cholesterol
Its Saturated Fat May Elevate Cholesterol
We’ll start with the not-so-great news. Cheese is high in saturated fat, which may indeed raise cholesterol, especially harmful LDL cholesterol. “LDL is the type we want to keep low to protect the heart,” says cardiac dietitian Kiran Campbell, RDN. The reason? “Saturated fat reduces the liver’s ability to clear LDL from the bloodstream, which leads to higher circulating cholesterol levels over time.”
Cheese’s saturated fat content doesn’t automatically mean you need to banish it from your plate, says Campbell. “Portion size and frequency matter more than perfection,” she says. A reasonable serving size is about 1.5 ounces. However, if you have high cholesterol or heart disease, you might not want to make it an everyday event.
Its Calcium May Protect Against High Cholesterol
If cheese is famous for one nutrient, it’s calcium. The calcium in cheese doesn’t just build strong bones—it also has heart-health benefits. “Calcium is one of the reasons cheese may not raise cholesterol as much as its saturated fat content suggests,” Campbell says. “Calcium can bind to fatty acids in the digestive tract and help them get excreted rather than absorbed.” When this happens, slightly less saturated fat enters the bloodstream, which may translate to a smaller impact on LDL cholesterol.
You can add this to calcium’s impressive list of potential heart-health benefits. According to the American Heart Association, this mineral may help regulate blood clotting, heart rhythms and the dilation and contraction of blood vessels.
Fermented Cheese May Have Less Impact on Cholesterol
If you’re watching your cholesterol, you may want to choose a fermented cheese like Cheddar, Gouda or Swiss. “[These] may have additional benefits because the fermentation process can influence how fats are absorbed,” says Campbell. Fermentation may reduce fat absorption by breaking down fats into smaller fatty acids. In fact, one study found that full-fat fermented dairy products, like cheese and yogurt, had less cholesterol-raising impact than would have been expected. The study even concluded that full-fat fermented cheeses may help protect against cardiovascular disease. However, the study authors caution that more research is needed.
Cheese Contains a Matrix of Helpful Nutrients
Dairy foods, like cheese, aren’t just about calcium or protein. They contain a complex matrix of nutrients and compounds, including vitamins, minerals, fats, protein and live bacteria. These are believed to work synergistically together to produce multiple health benefits, including blunting some of saturated fats’ cholesterol-raising effects, says Campbell.
According to Lauren Peña, M.S., RD, manager of sustainable nutrition for the Dairy Council of Arizona, emerging research indicates that eating whole-fat dairy foods, like cheese, is not associated with a higher risk of cardiovascular disease. And, in some cases, it may be linked to a lower risk. For instance, one study found that cheese consumption may protect against heart failure, coronary heart disease, hypertension and ischemic stroke. It was also linked to lower diabetes risk and to lower BMI, waist circumference and triglyceride levels.
How Much Cheese Is Safe to Eat for Cholesterol?
All told, the news about cheese and cholesterol is better than you might expect. But before you strap on your cheese hat and dig into an epic enchilada platter, hold up. Campbell says it’s “not a free pass to pile it on at mealtimes.”
In fact, how much is OK depends on who you ask. The American Heart Association says it’s fine to eat two to three 1.5-ounce servings of cheese per day, provided it’s low-fat or nonfat cheese. Many nutrition experts, like Campbell, tend to be more flexible. After all, the research on cheese and cholesterol is promising. But some leading health authorities, like the AHA, aren’t ready to give full-fat cheese their stamp of approval.
That doesn’t mean you can’t eat full-fat cheese. “Enjoying cheese in modest amounts (think 1 to 2 ounces daily) can absolutely fit into a heart-healthy pattern,” says Campbell. However, the amount that’s right for you depends on your cholesterol and heart health as well as the other foods you eat, especially those that are high in saturated fat.
Tips to Eat Cheese for Better Cholesterol
If you’d like to work a little cheese into a heart-healthy eating plan, try these tips.
- Pair it with other healthy foods. Think of cheese as a way to help you eat more heart-healthy foods. “Cheese and plants together are a wonderful combination. I love melting cheese or creating cheese-based sauce for a steamed or sautéed vegetable,” says Peña. Or try a few cheese nibbles on an appetizer board alongside nuts and fresh or dried fruit.
- Keep portions in check. Again, when it comes to cheese and cholesterol, portions still count. A 1-ounce serving of cheese is typically ¼ cup shredded or about 1 slice.,
- Choose a stronger flavor. A little bit of a potent cheese like Parmesan, Gorgonzola or goat cheese goes a long way, flavoring more food with less saturated fat.
- Alternate fat percentages. Since the AHA continues to recommend low-fat cheese, consider rotating in lower-fat varieties. You might not even notice the difference when you fold low-fat ricotta into lasagna or layer a slice of low-fat Cheddar on your sandwich.
- Give plant-based cheese a try. “Exploring plant-based cheeses is another option for those looking for a creamy texture but needing to lower saturated fat,” says Campbell. “Some nut-based cheeses can be great in moderation.” Try a cashew- or macadamia-nut-based version in soups, pastas or sauces.
Our Expert Take
Whether you have high cholesterol or you simply want to avoid it, you might be wondering if it’s OK to eat cheese. The answer is yes—in moderation. While cheese is high in cholesterol-raising saturated fat, it contains calcium and other nutrients that may help offset saturated fat’s impact on cholesterol. By limiting portion sizes and eating cheese in the broader context of a heart-healthy eating plan, you can keep being cheesy! “The takeaway is to pair cheese with other healthy foods and dietary patterns that help lower cholesterol,” says Campbell. So, snack on a couple of cubes of Cheddar with an apple, sprinkle some grated Parmesan on your veggies, or fold a little ricotta into your pasta and savor the cheesy goodness!
