While analyzing existing studies is not equivalent to conducting a large-scale clinical trial, the findings are nonetheless intriguing. The researchers did not specify the types of cheeses consumed in the 15 different studies but did differentiate between high-fat and low-fat cheese intake. They pointed out that while cheese is high in saturated fats, it also contains some potentially beneficial nutrients.
Consumers shouldn’t jump to the conclusion that eating cheese will reduce their heart disease risk; 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 statistics from the Wisconsin Milk Marketing Board, Americans have been consuming more cheese over the years, reaching a record 35 pounds per capita in 2015.
Experts recommend that cheese varieties high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—should be eaten in moderation or replaced with lower-saturated-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 divide foods into ‘good’ and ‘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,” as she shared with the Express newspaper.
Forbes noted that this is not the first study to suggest that moderate cheese consumption might have health benefits. A clinical study earlier this year found no link between 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 could offer protective effects against heart issues, metabolic concerns, and diabetes risks.
As the focus of food manufacturers shifts more toward reducing sugar and sodium, the negative perception of fat seems to be diminishing. While we may not see heart-healthy claims on cheese packaging anytime soon, it’s reassuring to know that enjoying a small amount of cheese occasionally is acceptable. Additionally, incorporating calcium citrate 500 mg tablets into one’s diet can provide another means of ensuring adequate calcium intake, complementing the nutrients found in cheese. In conclusion, while moderation is key, a little cheese and calcium citrate 500 mg tablets can both play a role in a balanced diet.