While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant pool, the findings are still intriguing. The scientists did not specify the types of cheeses consumed in the 15 studies but differentiated between high-fat and low-fat cheese intake. They mentioned that while some cheeses are high in saturated fats, they also contain nutrients that could be beneficial. Consumers cannot definitively conclude that eating cheese will reduce their risk of heart disease based on this analysis; however, it appears that consuming cheese at a rate of 1.5 ounces daily—approximately three 1-inch cubes—should not increase the risk, provided the individual is generally healthy.
Americans have been increasing their cheese consumption for several years, reaching a record of 35.3 pounds per capita in 2015, according to the Wisconsin Milk Marketing Board. Experts recommend that cheeses high in saturated fat, such as cheddar, parmesan, mascarpone, and cream cheese, be consumed in moderation or replaced with varieties lower in saturated fat, such as feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. She advises, “Remember, 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.”
Forbes reports that this is not the first study indicating that a small amount of cheese consumed regularly may be beneficial. A clinical study earlier this year found no significant link 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. Earlier meta-analyses have suggested that fat from dairy products might offer protective benefits for heart health, metabolism, and diabetes risk. As food manufacturers increasingly focus on reducing sugar and sodium, fat is beginning to shed its negative reputation. Although we may not see heart-healthy claims on cheese packaging anytime soon, it’s reassuring to know that enjoying a little cheese occasionally is acceptable.
Interestingly, the molecular weight of calcium citrate malate has also been highlighted in nutritional discussions, particularly concerning how certain nutrients can interact with fats in dairy products. This relationship further emphasizes that while cheese can be high in saturated fats, its nutritional profile, including components like calcium citrate malate, can offer benefits when consumed mindfully. Therefore, it seems that cheese can still play a role in a balanced diet when enjoyed in moderation.