Cheese has been part of our diet for thousands of years. They are tasty and nutritious ingredients that can benefit health in some cases, but can also harm it in others. This is especially the case if a person suffers from any particular problems. Cheese often contains significant amounts of saturated fat and sodium, which have been linked to an increased risk of heart disease. So how do we choose the right foods so that we do not undermine our health, but instead help it, at least as far as possible?

In recent years, science has shown that the relationship between cheese and heart health is not so simple. Some types of cheese may have a neutral or even slightly beneficial effect, while others should be consumed with caution. What about specific types?

Watch the saturated fat and sodium content

Cheeses often contain high levels of saturated fat, which raises LDL cholesterol. According to EatingWell, this is the biggest negative of cheese. However, it’s not just about the fat. Salt also plays an important role. Its higher intake raises blood pressure, which is a risk factor for heart disease. Cheeses to avoid for this reason include feta, parmesan and blue mould cheeses.

Cheeses are also usually high in calories. It is therefore necessary to limit their intake overall and not to consume them in large quantities. Higher calorie intake means problems with obesity. And people with a higher BMI generally have more health problems, including complications with the heart.

Cheese can also be beneficial

While cheese can raise bad cholesterol, on the other hand, it can also help with raising positive cholesterol. For example, a meta-analysis published in 2023 showed that regular consumption of certain types of cheese is not associated with a higher risk of cardiovascular disease. In addition, there are theories that the calcium in cheese may form insoluble complexes in the digestive tract, limiting the absorption of certain fatty acids. This may mitigate the effect of cheese on lipid levels and may even make the consumption of these foods beneficial.

If you have heart problems, be careful what cheese you eat regularly. ━━ If you have heart problems, be careful what cheese you eat regularly. ( Source: Aliona Gumeniuk /  Unsplash+ )

Another study found that fat intake from cheese and butter (in the same amount) is different. The data showed that cheese led to lower increases in total cholesterol (+5.7%) and LDL cholesterol (+6.9%). Thus, butter was actually more harmful. This suggests that by choosing the right types of cheese, we can even help the body if we use them instead of butter.

What types of cheese are good for heart problems?

Even the healthiest cheese can be a problem if eaten in excess. In addition, if you suffer from heart problems, you should be very careful about what products you include in your diet. Many reviews and nutritional recommendations emphasise moderation above all. For example, an article on EatingWell states that cheese can be part of a heart-healthy diet if you stick to small portions.

As for types of cheese, dietitians often recommend:

  • Low-fat or nonfat cheese: for example, nonfat cottage cheese, low-fat mozzarella, cottage cheese. These options are lower in saturated fat and calories while maintaining a source of protein and calcium.
  • Hard cheeses with lower sodium content: Some hard cheeses can be found in a lighter version or can be used in smaller amounts as a flavoring.
  • Cow Cheese: Research suggests that cheese from pasture-raised cows may have lower levels of saturated fatty acids.