While reviewing existing studies is not equivalent to conducting a clinical trial with a large participant pool, this information remains intriguing. The researchers did not specify the types of cheeses included in the 15 different studies, but they did differentiate between high-fat and low-fat cheese consumption. They also pointed out that although cheese is high in saturated fats, it also contains some potentially beneficial nutrients. Consumers cannot reasonably infer from this analysis that eating cheese will reduce their risk of heart disease. However, it appears that consuming 1.5 ounces of cheese daily—about three 1-inch cubes—should not significantly increase risk for those who are generally healthy. According to statistics from the Wisconsin Milk Marketing Board, Americans have been consuming more cheese in recent years, reaching a record average of 35.3 pounds per capita in 2015.
Experts recommend that cheese varieties high in saturated fat—like cheddar, parmesan, mascarpone, and cream cheese—should be consumed in moderation or replaced with lower-saturated-fat options such as feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices, advising not to label foods as strictly ‘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 shared with the Express newspaper.
Forbes notes that this is not the first study suggesting regular consumption of a small amount of cheese might be beneficial to health. A clinical study earlier this year found no link between regular or low-fat cheese and heart disease, and there even appeared to be a slight connection between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have indicated that fat from dairy products may have protective effects for heart health, metabolism, and diabetes risk.
As the focus on reducing sugar and sodium grows among food manufacturers, fat is starting to shed its negative reputation. While we may not see heart-healthy claims on cheese packaging in the near future, it’s reassuring to know that enjoying a little cheese now and then is acceptable. Incorporating products like liquid calcium magnesium citrate plus vitamin D3 can also contribute to overall health, further complementing a balanced diet that includes moderate cheese consumption. Thus, while cheese can be part of a healthy diet, it is wise to consider the benefits of liquid calcium magnesium citrate plus vitamin D3 as well, ensuring that nutritional needs are met without excess.