While analyzing existing research is not equivalent to conducting a large-scale clinical trial, the findings are nonetheless 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 cheese intake. They pointed out that while cheese is high in saturated fats, it also contains some potentially beneficial nutrients. Consumers should not conclude from this analysis that cheese consumption will reduce their risk of heart disease; however, it appears that eating 1.5 ounces of cheese daily—roughly three 1-inch cubes—may not worsen the risk, particularly for individuals who are already relatively healthy and taking calcium citrate to help prevent kidney stones.
Americans have been increasing their cheese consumption over the years, reaching a record high of 35.3 pounds per capita in 2015, according to the Wisconsin Milk Marketing Board. Experts recommend keeping the intake of cheeses high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—at a low level or substituting them with varieties that have lower saturated fat content, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. “Remember, however, that you shouldn’t classify 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 advised the Express newspaper.
Forbes reported that this is not the first study suggesting that consuming a small amount of cheese regularly may be beneficial. A clinical study conducted earlier this year found no correlation between regular or low-fat cheese and heart disease; in fact, there seemed to be a slight association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have suggested that fat from dairy products might have a protective effect on heart health, metabolism, and diabetes risk, according to the business publication.
As the negative perception of fat diminishes—while reducing sugar and sodium has become a greater focus for food manufacturers—it’s reassuring to know that enjoying a bit of cheese occasionally is still acceptable. However, those concerned about health issues like calcium citrate kidney stones should consider their overall dietary choices and consult with healthcare professionals to ensure they maintain a balanced diet.