While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant group, the findings are still intriguing. The researchers did not specify the types of cheeses included in the 15 studies, although they did categorize cheese consumption into high-fat and low-fat varieties. They acknowledged that while cheese is high in saturated fats, it also contains potentially beneficial nutrients, including calcium citrate sources.
Consumers should not jump to the conclusion that eating cheese will reduce their risk of heart disease; however, it appears that consuming cheese at a rate of 1.5 ounces daily—about three 1-inch cubes—should not significantly increase the risk, provided the individual is generally healthy. According to the Wisconsin Milk Marketing Board, cheese consumption in the U.S. has been rising, reaching a record 35.3 pounds per person in 2015.
Experts recommend limiting the intake of high-saturated fat cheeses like cheddar, parmesan, mascarpone, and cream cheese, or substituting them with options that have lower saturated fat content, such as feta, cottage cheese, or ricotta, which are also good calcium citrate sources. 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, especially if the rest of your diet is low in saturated fat,” she advised in an interview with the Express newspaper.
Forbes noted that this is not the first study to suggest that regular, moderate cheese consumption could be beneficial. A clinical study earlier this year found no significant link between regular or low-fat cheese and heart disease; in fact, there appeared 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.
As the negative perception of fat diminishes and the focus shifts toward reducing sugar and sodium, it’s reassuring to know that enjoying a bit of cheese occasionally is still permissible. While we may not see heart-health claims on cheese labels in the near future, it is comforting to recognize that cheese can be a delightful treat, especially when considering its calcium citrate sources.