5 Best Cheeses to Eat If You Have High Cholesterol, According to Dietitians

view original post

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• Many people with high cholesterol assume they can’t eat cheese.

• Yet, dietitians say certain types of cheese can be part of a heart-healthy diet.

• The key is to watch serving sizes and pair cheese with other heart-friendly foods.

If it seems like cheese gets a bad rap when it comes to health, it’s not your imagination. Especially if you have high cholesterol. Even though cheese is filled with good-for-you nutrients like protein and calcium, it can also be high in cholesterol-raising saturated fat. While that might sound like trouble for your heart health, it might surprise you to learn that research suggests otherwise. For instance, a recent umbrella review and meta-analysis found that people who eat slightly less than 1.5 ounces of cheese daily are less likely to experience heart disease or have a stroke.

Dietitians agree. “If you are someone with high cholesterol, you can enjoy all types of cheeses,” says Toby Amidor, M.S., RD. “Many higher-fat cheeses offer a ton of flavor, meaning a little goes a long way.” At the same time, some cheeses are better for your cholesterol than others. To find the very best ones, we turned to registered dietitians. Read on to learn how to make these delicious, dietitian-approved cheeses part of your heart-healthy diet.

1. Cheddar Cheese

Amidor gives Cheddar the green light, even if you have high cholesterol. While Cheddar does have some saturated fat, a little bit of this tangy cheese is fine. The trick is to keep portion sizes in mind. For instance, a 1-ounce slice of full-fat Cheddar cheese contains 5 grams of saturated fat. By comparison, the same amount of low-fat Cheddar has 1 g of saturated fat. So, if you like a few slices of Cheddar on your sandwich, low-fat Cheddar is a better choice. However, noshing on a cube of full-fat Cheddar with an apple or sprinkling a small handful of grated Cheddar on a cup of black bean chili can easily fit into a heart-healthy eating plan. Ironically, low-fat Cheddar has more sodium than full-fat (roughly 250 versus 180 milligrams). So, if high blood pressure is also an issue, you may be better off just using a smaller amount of the real deal.  

2. 2% Fat Cottage Cheese

If you’ve jumped on the FoodTok trend of adding cottage cheese to everything, this staple can stay, says Amidor. After all, cottage cheese is packed with protein (12 g per half cup!). To make the most of this rich, creamy cheese, Amidor recommends pairing it with other nutrient-dense foods, like fruits and vegetables in smoothies and bowls, or using it as a high-protein topping for toast.

The great thing about cottage cheese is that there are a variety of options that can work with your needs. In addition to cholesterol-friendly low-fat cottage cheese, there are low- and no-salt-added varieties. Which is best for you? The 2% fat cottage cheese is loaded with creamy goodness but contains only about 2 g of total and 1 g of saturated fat per half cup. For many of us, the bigger heart health issue is sodium (roughly 350 mg per half cup). If you’re also watching your sodium, simply balance things out by keeping serving sizes small and making other low-sodium choices throughout the day. Or, if you prefer a nice big bowlful, go with no-salt-added or low-sodium cottage cheese. 

3. Reduced-Fat Feta Cheese

Feta fans, there’s also a place for this briny cheese on your plate, says Sarah Williams, M.S., RDN. One ounce of full-fat feta (about two 1-inch cubes) contains 6 g of fat and 4 g of saturated fat with roughly 320 mg of sodium. An even better bet is reduced-fat feta, says Williams. “Reduced-fat feta works really well in grain bowls or sprinkled over a chopped salad,” she says. “Plus, its bold flavor means you don’t need much to deliver that pop to your dish.” One ounce has a reasonable 5 g of fat and 3 g of saturated fat. Plus, it pairs beautifully with foods that are naturally rich in cholesterol-lowering fiber, like whole grains, beans, fruits and veggies.

4. Part-Skim Mozzarella Cheese

Who isn’t a fan of this rich, gooey pizza topping? Don’t just save it for pizza, though. Both Amidor and Williams encourage you to think outside the pizza box and use mozzarella in all kinds of other nutrient-dense recipes like quiches and wraps. It’s also a natural in pasta, salads and veggies, so it’s a tasty way to up your intake of fiber-rich foods. For the most cholesterol-lowering muscle, go with part-skim mozzarella. It still delivers that familiar taste you’ve come to know and love with only 3 g of saturated fat per ounce. Another happy surprise is that part-skim mozzarella is lower in sodium than many other kinds of cheese (about 190 mg per ounce). So, it’s a great choice for heart health overall.

5. Grated Parmesan Cheese

Last, but certainly not least, Williams gives the nod to the Italian classic Parmesan. “Parmesan adds a great salty kick to roasted veggies, soups or even just a sprinkle on avocado toast,” she says. And if you’re grating it, you’re probably not eating all that much to begin with. So, its smaller portion size helps keep saturated fat in check without skimping on flavor, says Williams.

The other nice thing about Parmesan cheese is that a little goes a long way, thanks to its savory umami flavor. Each tablespoon contains just 2 g of total and 1 g of saturated fat. So, go ahead and sprinkle a few spoonfuls on your pasta or any of these Parmesan-crusted veggie recipes.

The Bottom Line

You don’t have to forgo cheese if you have high cholesterol. Dietitians say that Cheddar, reduced-fat feta, part-skim mozzarella, grated Parmesan and 2% fat cottage cheese are all great choices if you have high cholesterol. “Cheese can absolutely have a place in a heart-healthy diet. It’s about being mindful of portions and pairing it with fiber-rich foods like veggies or whole grains to round things out,” says Williams. So, think of cheese as an accent to your heart-healthy meals and snacks rather than the main event. Then, go ahead and enjoy!

Read the original article on EATINGWELL