- Many individuals with high cholesterol believe they should avoid cheese.
- However, nutrition experts indicate that certain cheeses can fit into a heart-healthy diet.
- The importance lies in monitoring portion sizes and complementing cheese with heart-friendly options.
It may seem like cheese is often criticized for its health impacts, especially if you’re managing high cholesterol. Even though cheese is rich in valuable nutrients like calcium and protein, it’s also often loaded with cholesterol-raising saturated fats. While that might sound concerning for heart health, recent research offers a different perspective. In fact, a recent comprehensive review found that those consuming slightly under 1.5 ounces of cheese daily may have a lower risk of heart disease and stroke.
Nutritionists mostly agree. “People with high cholesterol can enjoy various cheeses,” says Toby Amidor, a registered dietitian. “Many richer cheeses pack a lot of flavor, so a small amount goes a long way.” That said, some cheeses are more suitable for cholesterol management than others. To highlight the best options, we consulted registered dietitians. Keep reading to discover how these tasty, dietitian-recommended cheeses can fit into a heart-healthy eating plan.
1. Cheddar Cheese
Amidor gives a thumbs up to Cheddar, even for those with high cholesterol. Though it contains saturated fat, a moderate portion is perfectly fine. For instance, a 1-ounce slice of full-fat Cheddar has about 5 grams of saturated fat, while a similar portion of low-fat Cheddar contains only 1 gram. If you enjoy a few slices on a sandwich, opting for low-fat Cheddar can be a smart move. That said, a small piece of full-fat Cheddar paired with an apple or a bit sprinkled on black bean chili fits well within a heart-healthy diet. Ironically, though, low-fat Cheddar has more sodium than its full-fat counterpart—about 250 mg versus 180 mg. Therefore, if you’re also managing high blood pressure, you might prefer a smaller serving of the full-fat variety.
2. 2% Fat Cottage Cheese
If you’ve embraced the trend of topping everything with cottage cheese, you’ll be glad to hear it has a place on your plate, according to Amidor. Cottage cheese is loaded with protein (about 12 grams per half cup!). To maximize its benefits, consider pairing it with other nutrient-rich foods like fruits and veggies in smoothies or bowls, or use it as a protein-packed topping for toast. There are numerous options available, including varieties with low or no added salt. Which one’s best? The 2% fat variety is creamy and contains just 2 grams of total fat and 1 gram of saturated fat per half cup. If sodium is a concern for you (it has about 350 mg per half cup), try balancing out your intake with smaller portions or choosing low-sodium versions.
3. Reduced-Fat Feta Cheese
If you’re a feta lover, you can still include this tangy cheese in your meals. One ounce of full-fat feta contains 6 grams of fat, 4 grams of saturated fat, and approximately 320 mg of sodium. However, reduced-fat feta is a great alternative. “Reduced-fat feta is excellent in grain bowls or on salads,” shares Sarah Williams, another nutritionist. Plus, its strong flavor means you don’t need to use much to enhance a dish. Reduced-fat feta has about 5 grams of fat and 3 grams of saturated fat per ounce, and it pairs wonderfully with foods high in cholesterol-lowering fiber, like whole grains, veggies, and beans.
4. Part-Skim Mozzarella Cheese
Who doesn’t enjoy this melty pizza favorite? But don’t limit mozzarella to pizza only; both Amidor and Williams suggest using it in a variety of nutrient-rich dishes like quiches or wraps. It’s also a great addition to pasta, salads, and vegetables, offering a tasty way to increase fiber intake. For heart health, go for part-skim mozzarella, delivering that familiar taste with only 3 grams of saturated fat per ounce. Surprisingly, this type of mozzarella tends to have lower sodium content than many cheeses, around 190 mg per ounce.
5. Grated Parmesan Cheese
Finally, Williams highlights Parmesan as a wonderful option. “It adds a delightful salty flavor to roasted vegetables, soups, or even avocado toast,” she says. Since it’s often used in small quantities—especially when grated—you’re likely to keep saturated fat levels lower without sacrificing flavor. Each tablespoon has only 2 grams of total fat and 1 gram of saturated fat, so sprinkling a few spoonfuls on pasta or in recipes is quite manageable.
Another benefit of Parmesan is its potent umami taste, which means a little bit can really elevate a dish. So feel free to enjoy it in moderation, and don’t hesitate to explore some delicious recipes that highlight this cheese.
The Bottom Line
You don’t have to give up cheese if you’re managing high cholesterol. Dietitians suggest that Cheddar, reduced-fat feta, part-skim mozzarella, grated Parmesan, and 2% fat cottage cheese are all excellent choices. “Cheese can certainly have a role in a heart-healthy diet, as long as you keep portions in mind and pair it with fiber-rich foods like veggies or whole grains,” explains Williams. Just think of cheese as an accent to your meals rather than the main focus, and enjoy it!
