Cheese and Heart Health: New Research Says Enjoying Your Favorites May Be Possible
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A growing body of evidence suggests that cheese and a healthy heart aren’t mutually exclusive, but mindful selection and portion control are key, according to leading cardiologists.
Contrary to long-held beliefs, completely eliminating cheese from your diet isn’t necessarily the best approach to cardiovascular health. For years, the reflex to protect the heart has been to drastically limit or remove cheese altogether, largely due to its reputation for high saturated fats and sodium – both factors that, when consumed in excess, can contribute to hypertension and the development of cardiovascular diseases. As one cardiologist explains, “Certain very salty or fatty foods increase the risk of heart problems.”
However, a blanket condemnation of all cheeses is inaccurate. A 2023 study published in the journal Advances in Nutrition indicates that moderate cheese consumption, particularly of varieties lower in salt and fat, could have a neutral, or even slightly beneficial, impact on health. “Cheese can be part of a healthy diet for the heart, provided you choose it,” the cardiologist emphasizes. This aligns with heart-healthy dietary patterns like the DASH diet and the Mediterranean diet, both of which incorporate small amounts of dairy. The principle, they say, is to prioritize quality over quantity.
Mozzarella: A Cardiologist’s Pick
Among the many varieties, fresh mozzarella stands out as a particularly heart-friendly option. Renowned for its delicate texture and mild flavor, mozzarella boasts a favorable nutritional profile compared to many of its counterparts. A 28-gram serving provides approximately 6 grams of protein, 143 milligrams of calcium, only 138 milligrams of sodium, and around 4 grams of saturated fat. This lighter profile makes it a compatible choice for a heart-protective diet.
Furthermore, mozzarella contains probiotics, which contribute to a healthy microbiota and a robust immune system. Its protein content aids in maintaining muscle mass and promoting satiety. Research published in 2020 in the Journal of Obesity & Metabolic Syndrome reinforces the importance of adequate protein intake for weight management and reducing the risk of obesity, a known risk factor for heart disease. The calcium present in mozzarella is also crucial for bone health, reducing the risk of fractures and supporting physical activity – a cornerstone of good cardiovascular health.
Cheeses to Limit and Healthier Alternatives
Not all cheeses offer the same benefits. Experts recommend avoiding highly processed cheeses, such as American cheese, which often contain alarmingly high levels of sodium. A single slice can contain up to 390 milligrams of sodium, alongside excessive saturated fats. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, and even 1,500 milligrams for individuals with hypertension.
To continue enjoying the benefits of protein and calcium without compromising heart health, consider alternatives like lean meats, plain yogurt, legumes, or leafy green vegetables. For cheese lovers, ricotta, goat cheese, parmesan, and novello can be enjoyed in moderation. As one cardiologist notes, “The more a food is transformed, the less likely it is to be beneficial for health.” Prioritizing freshness, moderation, and quality remains the most effective strategy for balancing enjoyment and heart health.
