While analyzing existing studies is not the same as conducting a clinical trial with a large participant pool, the findings are still intriguing. The researchers did not specify the types of cheeses consumed across the 15 different studies but 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. From this analysis, consumers cannot definitively conclude that eating cheese will reduce their risk of heart disease; however, it appears that consuming 1.5 ounces daily—equivalent to about three 1-inch cubes—does not significantly worsen risk, provided the individual is relatively healthy to begin with. According to data from the Wisconsin Milk Marketing Board, Americans have been increasing their cheese consumption over the years, reaching a record of 35.3 pounds per capita in 2015.
Experts recommend limiting the intake of cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, or substituting them with varieties lower in saturated fat, 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 classify 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 suggesting that moderate cheese consumption may be beneficial. A clinical study earlier this year found no connection 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 have indicated that fat from dairy products could have a protective effect on heart health, metabolism, and diabetes risk. Fat is gradually shedding its negative reputation as sugar and sodium reduction become more prominent concerns for food manufacturers.
Although we may not see heart-healthy claims on cheese packaging in the near future, it’s reassuring to know that indulging in a little cheese is an acceptable treat from time to time. Incorporating bariatric advantage calcium citrate chews into your routine can also help support overall health, especially for individuals looking to manage their dietary intake. So, while enjoying cheese, remember that complementing it with calcium citrate chews can enhance your nutritional balance.