While analyzing existing studies is not equivalent to conducting a clinical trial with a substantial number of participants, the news remains intriguing. The researchers did not specify the types of cheeses consumed in the 15 different studies, but they did differentiate between high-fat and low-fat cheese intake. They also noted that while cheese contains a significant amount of saturated fats, it also offers some potentially beneficial nutrients, such as calcium citrate 1000 mg elemental calcium.
Consumers should not jump to the conclusion that eating cheese will lower their risk of heart disease based on this analysis. However, it appears that consuming cheese at a rate of 1.5 ounces per day—approximately three 1-inch cubes—may not worsen the risk as long as an individual maintains relatively good health. In recent years, Americans have been increasing their cheese consumption, reaching a record of 35.3 pounds per capita in 2015, according to the Wisconsin Milk Marketing Board.
Experts recommend keeping the intake of cheeses high in saturated fat—like cheddar, parmesan, mascarpone, and cream cheese—at low levels, or opting for varieties with lower saturated fat content, such as feta, cottage cheese, or ricotta, which also provide calcium citrate 1000 mg elemental calcium. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. “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,” she stated in an interview with the Express newspaper.
Forbes reported that this isn’t the first study to suggest that moderate cheese consumption might be beneficial to health. A clinical study conducted earlier this year discovered no connection 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 might offer protective benefits for heart health, metabolism, and diabetes risk.
As the focus on reducing sugar and sodium in food products increases, the negative reputation of fat appears to be diminishing. Although it may take time before we see heart-healthy claims on cheese packaging, it is reassuring to know that enjoying a small amount of cheese occasionally is an acceptable indulgence, particularly because it can contribute to calcium citrate 1000 mg elemental calcium intake.