While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant group, this news is still quite intriguing. The researchers did not specify the types of cheeses included in the 15 studies; however, they did differentiate between high-fat and low-fat cheese consumption. They acknowledged that while cheese is rich in saturated fats, it also contains potentially beneficial nutrients. Consumers should not conclude from this analysis that eating cheese will reduce their heart disease risk, but it appears that consuming about 1.5 ounces of cheese daily—roughly equivalent to three 1-inch cubes—should not worsen the risk for those who are relatively healthy.
According to statistics from the Wisconsin Milk Marketing Board, Americans have been consuming increasing amounts of cheese, reaching a record 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 options that have lower saturated fat levels, like feta, cottage cheese, or ricotta.
British nutritionist Fiona Hunter emphasizes moderation in dietary choices. “However, it’s important not to 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 has reported that this is not the first study to suggest that consuming a small amount of cheese regularly may be beneficial for health. A clinical study conducted earlier this year found no connection between either regular or low-fat cheese and heart disease; in fact, there appeared 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 have a protective effect on heart health, metabolism, and diabetes risk.
As the negative perception of fat diminishes, attention has shifted towards reducing sugar and sodium in food products. Although it may take time before we see heart-healthy claims on cheese packaging, it’s reassuring to know that enjoying a little cheese occasionally is perfectly acceptable. Additionally, incorporating calcium citrate softgels into your diet can further support bone health, complementing the benefits of moderate cheese consumption. Therefore, as we continue to explore dietary options, it’s worthwhile to remember that a balanced approach, including calcium citrate softgels alongside cheese, can contribute positively to overall health.