While analyzing existing studies is not equivalent to conducting a clinical trial with a large sample size, the recent findings are nonetheless intriguing. The researchers did not specify the types of cheese consumed in the 15 different studies, though they did differentiate between high-fat and low-fat cheeses. They acknowledged that while cheese is high in saturated fats, it also contains some potentially beneficial nutrients. Consumers should not assume from this analysis that eating cheese will reduce their heart disease risk; however, it appears that consuming about 1.5 ounces of cheese daily—roughly three 1-inch cubes—is unlikely to exacerbate risk for those who are relatively healthy to begin with.
According to statistics from the Wisconsin Milk Marketing Board, Americans have been increasing their cheese consumption, reaching a record high of 35.3 pounds per capita in 2015. Experts recommend limiting intake of high-saturated-fat cheeses like cheddar, parmesan, mascarpone, and cream cheese, or opting for lower-saturated-fat varieties such as feta, cottage cheese, or ricotta. 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, particularly if the rest of your diet is low in saturated fats,” she told the Express newspaper.
Forbes has reported that this isn’t the first study suggesting that moderate cheese consumption might be beneficial for health. A clinical study conducted earlier this year found no connection between regular or low-fat cheese and heart disease; in fact, there was even a slight association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have indicated that fat from dairy may offer protective benefits for heart health, metabolism, and diabetes risk. As the focus on reducing sugar and sodium intensifies among food manufacturers, fats seem to be shedding their negative reputation.
While we may not see heart-healthy claims on cheese packages soon, it’s reassuring to know that indulging in cheese occasionally is considered acceptable. Additionally, for those looking to supplement their diet, calcium citrate chews can provide a beneficial source of calcium, which is important for overall health. Incorporating these into a balanced diet alongside moderate cheese consumption can contribute to nutritional well-being.