Cheese is a popular food enjoyed worldwide, valued for its rich flavours and nutrients such as calcium and protein. However, not all cheeses are equally healthy for the heart. Certain varieties contain high levels of saturated fat and sodium, which can raise LDL cholesterol and blood pressure, increasing the risk of cardiovascular disease. Frequent consumption of these cheeses may negatively affect heart health over time. By understanding which types of cheese are higher in these risk factors, and enjoying them in moderation, you can still include cheese in your diet while making smarter, heart-friendly choices that support overall wellbeing.
List of cheese that may have adverse effects on cholesterol levels
While cheese can be part of a balanced diet, certain types are particularly high in saturated fats and sodium. Regular consumption of these cheeses may have adverse effects on cardiovascular health. Studies have shown that high intake of saturated fat and sodium can raise LDL cholesterol and blood pressure, increasing the risk of heart disease. A study published in ResearchGate analysing 1,665 retail cheese samples found that processed cheeses contained the highest sodium levels (1,242 mg/100g), followed by cheddar and mozzarella, highlighting the variability in sodium content even within the same type of cheese.1. Cheddar cheeseCheddar is one of the most popular cheeses globally but is also high in saturated fat and sodium. The study found cheddar’s mean sodium content was 615 mg/100g, with some samples reaching over 700 mg/100g. Even moderate daily consumption can contribute to increased LDL cholesterol and elevated blood pressure, both linked to higher heart disease risk.2. ParmesanParmesan adds a burst of flavour but contains high levels of saturated fat and salt. Regular consumption can impact cholesterol and blood pressure, major factors in cardiovascular health. Its salt content can vary, making it important to consume in moderation.3. HalloumiHalloumi is rich in fat and sodium, making it less suitable for frequent consumption for heart-conscious individuals. Diets high in saturated fat have been shown to negatively affect cardiovascular health over time.4. Blue cheeses (Roquefort, Stilton)Blue cheeses are high in both saturated fat and sodium. Excessive intake may contribute to elevated cholesterol and blood pressure, key risk factors for cardiovascular disease.5. Goat’s CheeseGoat’s cheese contains a notable amount of saturated fat and moderate sodium. While it offers unique flavour, regular consumption can impact heart health if not eaten in moderation.
Tips for incorporating cheese into a heart-healthy diet
Portion control: Limit servings to around 28g (1 oz) per meal to manage calorie, fat, and salt intake.Pairing: Combine cheese with fruits, vegetables, and whole grains to balance meals and reduce cardiovascular impact.Read labels: Choose cheeses lower in saturated fat and sodium. Opt for “low-fat” or “reduced-sodium” varieties.Limit processed cheeses: Processed cheeses often contain higher levels of unhealthy fats and salt. Natural cheeses are a better option.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | What causes excessive sweating on face and head: Understanding craniofacial hyperhidrosis
