While analyzing existing studies is not equivalent to conducting a large-scale clinical trial, the findings are intriguing nonetheless. The researchers did not specify the types of cheeses consumed in the 15 studies, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that cheese is high in saturated fats but also contains potentially beneficial nutrients. Consumers should not draw conclusions from this analysis that the consumption of cheese, particularly when considering gluten-free options, will significantly alter 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 statistics from the Wisconsin Milk Marketing Board, Americans have been increasing their cheese consumption, reaching a record 35.3 pounds per capita in 2015. Experts recommend limiting cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, or opting for lower-saturated-fat varieties like feta, cottage cheese, or ricotta, which are also often gluten-free. British nutritionist Fiona Hunter emphasizes the importance of 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, especially if the rest of your diet is low in saturated fat,” she advised in a recent interview.
Forbes noted that this is not the first study suggesting that moderate cheese consumption might be beneficial to health. A clinical study earlier this year found no correlation between regular or low-fat cheese and heart disease, and there was even a slight association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses hinted that fats from dairy could have a protective effect on heart health, metabolism, and diabetes risk. The negative perception of dietary fats seems to be diminishing, as the focus shifts towards reducing sugar and sodium in food products. 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, perhaps paired with a calcium citrate supplement for those who need it, is still an acceptable indulgence from time to time.