While analyzing existing studies is not equivalent to conducting a clinical trial with a large cohort of participants, the findings are nonetheless intriguing. The researchers did not specify the types of cheese consumed in the 15 different studies, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that while cheese is rich in saturated fats, it also contains some potentially beneficial nutrients. Consumers cannot conclusively determine from this analysis that eating cheese will reduce their risk of heart disease; however, it appears that consuming cheese at a rate of 1.5 ounces daily—approximately three 1-inch cubes—will not significantly increase the risk, especially for those who are relatively healthy to begin with. According to statistics from the Wisconsin Milk Marketing Board, Americans have been consuming more cheese over the years, reaching a record 35.3 pounds per capita in 2015.
Experts recommend that the intake of cheeses high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—should be limited or replaced with varieties lower in saturated fat, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes 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, particularly if the rest of your diet is low in saturated fat,” she told the Express newspaper. Forbes noted that this is not the first study suggesting that consuming a small amount of cheese regularly might be beneficial. A clinical study earlier this year found no association between regular or low-fat cheese and heart disease; in fact, there seemed to be a slight link between regular-fat cheese and improved HDL cholesterol levels. Prior meta-analyses have hinted that fat from dairy products could have a protective effect on heart health, metabolism, and diabetes risk.
Fat is gradually shedding its negative reputation, as reducing sugar and sodium takes center stage for food manufacturers. Although we may not see heart-healthy claims on cheese packaging in the near future, it’s reassuring to know that enjoying a small amount of cheese can be a permissible indulgence now and then. Additionally, for those looking to enhance their nutrient intake, incorporating jamp calcium citrate chewable supplements can complement a balanced diet, especially when enjoyed alongside moderate cheese consumption. This combination ensures that individuals can maintain their health while still enjoying their favorite foods.