Cheese as a Healthy Choice: The Best Cheese for Cholesterol When it comes to eating healthy cholesterol levels, the answer can be surprisingly complex. The good news? You don’t need to over-analyze your choices. In general, the higher the fat and saturated fat content in your diet, the higher your LDL cholesterol reading will be. Cheese is one of the most popular dairy products among Americans today. It’s also one of the most nutritious and beneficial foods on earth! As you might imagine, this adds another layer of complexity when talking about cheeses as a healthy choice. Let’s take a look at why this is so, and what type of cheese makes up for our high intake of saturated fat in other meals. Read up on the topic of cholesterol-lowering cheeses here! Types of Cheese and Their cholesterol content Like many dairy products, the different types of cheese have varying amounts of cholesterol. Nearly all varieties, however, have low amounts of saturated fat. The most commonly known types of cheese include cottage cheese, cream cheese, ricotta, and feta. When it comes to cheese, it’s important to know exactly what you’re eating. Aged Cheese: Cheeses with a high content of bacteria and/or enzymes that have been artificially added to the milk. These will have a high water content and a higher fat and sodium content. Cream Cheese: This is a blended cheese that is usually made with milk and butter. The lactose has been broken down, so it’s not as off-putting to those with lactose intolerance. However, it’s still high in fat and calories. Cottage Cheese: This is a fresh cheese that is usually made from milk from cows that are fed plants. It’s a more wholesome and mild cheese, so it’s a good choice for those with lactose intolerance. Feta Cheese: This is a salty, tangy cheese that is usually made from sheep’s milk. It’s high in fat and calories, but it has a good amount of protein in it, making it a good choice for bodybuilders and athletes. Ricotta Cheese: This is a type of cottage cheese that is made from sheep’s milk. It is a very low-fat and calorie cheese, making it a good choice for those watching their weight. Health Benefits of Cheese Your heart - Cheese is a great source of protein, which can help build muscle and repair damage. Your bones - Cheese is a great source of calcium, which is important for keeping your bones strong and healthy. Your immune system - Cheese is rich in protein, which helps the body fight off infections and strengthen your immune system. Your metabolism - Cheese is a great source of zinc, which is important for the metabolism process. Your brain - Cheese is rich in B vitamins, which are important for healthy brain function. Dangers of Eating Too Much Cheese This macaroni and cheese recipe is sure to satisfy all your cravings, but it’s also sure to cause you to eat more calories and sodium than you need. First and foremost, cheese is a high-fat food. It’s high in saturated fat, which can contribute to heart disease. Some cheeses with a high saturated fat content include Cream Cheese - 15 grams per ounce Half-and-half - 14 grams per ounce Cottage Cheese - 11 grams per ounce Cheese 11 grams per ounce Additionally, cheese is often picked up at the end of a meal, which means you’re more likely to eat more than you should. Which Types of Cheese Should You Eat for a Healthy Heart? The major types of cheese are: - Low-fat cheeses: cream cheese, cottage cheese, feta, blue, goat, and jack. These cheeses are low in fat and calories and are generally considered a good heart-healthy option. - Full-fat cheeses: cheddar, Swiss, Gouda, and Parmesan. These cheeses are full-fat and high in calories, but they’re still a healthy choice when eaten in moderation. Soft cheeses: mozzarella, Brie, and goat. These are lower in cholesterol than hard or full-fat cheeses, but they still have a lot of fat. - Hard cheeses: Parmigiano-Reggiano, Asiago, and Romano. These cheeses have the highest content of cholesterol and fat, so they should be avoided entirely. Which Kinds of Cheese Have the Highest Content of Cholesterol? Cream cheese: This is a full-fat blended cheese that is high in calories and fat. It’s a good choice for a casserole or a sandwich, but it shouldn’t be eaten on its own. Colby and Monterey Jack cheeses: Colby is a popular all-purpose cheese made from cow’s milk. Monterey Jack is a mild and sweet cheese made from sheep’s milk. Both are high in fat and sodium, so they should be consumed sparingly and in moderation. Is Raw Cheese Better than Pasteurized Cheese? Raw and pasteurized cheeses are both high in fat and calories, but they differ in one important way. Raw cheese is “unpasteurized” and unpasteurized. Unpasteurized cheese has not been changed by the process of separating it from the milk and undergoing bacterial fermentation. Before the cheese is pasteurized, however, it is often rinsed in a solution that may contain bacteria. The problem with this is that the bacteria on the surface of the cheese is not where it should be. When this bacterial content exceeds a certain limit, the FDA regulates the number of bacteria and it must be clearly labeled. But if the cheese is pasteurized after rinsing, it has not been exposed to the same bacteria. The FDA states that raw cheese is “generally a safer food,” while pasteurized cheese is “generally a less safe food.” How to Use Hard Cheeses in Your Diet? Take advantage of their potent hard cheeses by making soup or salad with them. Crush some up to use as a topping for vegetables or pasta. Add hard cheeses to omelets or scrambled eggs. Use hard cheeses as a snack between meals. Mix a hard cheese with whole grain crackers or bread for a nutritious, low-fat snack. Hard cheeses are also great for spreading on bread or crackers to make sandwiches. Hard cheeses are full of calcium and protein, making them a great choice for a healthy, balanced diet. Soft Cheeses: A Healthier Alternative to Hard Cheeses When it comes to overall health, it’s important to keep your intake of fat and saturated fat as low as possible. That’s why it’s important to look at the fat content in cheese, too. Soft cheeses are often much lower in fat and calories than hard cheeses, so they make a great alternative. Some of the most popular soft cheeses include: - Mozzarella - Which is a low-fat, low-calorie cheese that is low in cholesterol. It’s great for sandwiches or pasta dishes. - Cottage or Brie These cheeses are low in fat, calories, and cholesterol. They’re great on crackers, vegetables, or in salad. - Parmesan - This is a high-fat, high-calorie cheese that is full of calcium and protein. It’s a great replacement for a sandwich or as a topping for pasta. - Ricotta - This is a low-fat, low-calorie cheese that is high in protein and calcium. It’s best enjoyed on its own, or on vegetables or a cracker. Conclusion Although cheese does have many health benefits, it also has a high content of saturated fat. Making the decision to eat more cheese than necessary can increase your LDL cholesterol, which increases your risk of heart disease. The good news is that you don’t have to choose between enjoying cheesy foods and enjoying a healthy heart. You can enjoy cheeses like hard cheeses, low-
