While analyzing existing studies is not the same as conducting a large-scale clinical trial, the findings regarding cheese consumption are intriguing. The scientists did not specify the types of cheeses consumed in the 15 different studies, although they did differentiate between high-fat and low-fat varieties. They also noted that while cheese contains a significant amount of saturated fats, it also offers some potentially beneficial nutrients.
Consumers should not hastily conclude that eating cheese will reduce their risk of heart disease. However, it appears that consuming about 1.5 ounces of cheese daily—roughly three 1-inch cubes—may not increase the risk, provided the individual is generally healthy. According to the Wisconsin Milk Marketing Board, Americans have been consuming more cheese over the years, reaching an all-time high 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, while opting for lower-fat options 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 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 your overall diet is low in saturated fat.”
Forbes highlighted that this is not the first study indicating that regular cheese consumption might have health benefits. A clinical study earlier this year found no connection between either regular or low-fat cheese and heart disease, with some evidence suggesting that regular-fat cheese might even correlate with better HDL cholesterol levels. Previous meta-analyses have suggested that fat from dairy products could offer protective effects for heart health, metabolism, and diabetes risk.
As focus shifts towards reducing sugar and sodium, fat is gradually losing its negative reputation. Although we may not see heart-healthy claims on cheese packaging anytime soon, it is reassuring to recognize that enjoying a small amount of cheese occasionally is perfectly acceptable. Additionally, for those concerned about their overall nutrient intake, incorporating supplements like calcium citrate 1200 mg chewable can help ensure adequate calcium levels, which is essential for bone health. Remember, moderation is key, and a balanced approach to dietary choices is always advisable.