Cholesterol is a fat-like substance. Your body makes some cholesterol, while other cholesterol comes from food. Having too much cholesterol in your body increases your risk of atherosclerosis, a buildup of plaque in your arteries that makes them harder and stiffer, increasing your risk of conditions like coronary heart disease. Cholesterol is a substance that makes up this plaque.
Does cheese contain cholesterol?
The answer is yes. Cheese does contain some cholesterol, traditionally made from cow’s milk, and is packed with nutrients, including calcium and protein, as well as other substances like sodium, cholesterol, and saturated fat.
Depending on the type of cheese you buy, it can make a significant contribution to your diet. This is an artery-clogging fat that should be limited because it can affect your heart if you eat a diet high in saturated fat over a long period of time.
A 1-ounce slice of Cheddar cheese contains 6 grams of saturated fat, which is about half the recommended daily intake of saturated fat (The recommended intake of saturated fat is usually 11 to 13 grams per day, based on a 2,000-calorie diet.)
Can You Eat Cheese If You Have High Cholesterol?
Cheese can be included in a healthy, balanced diet, even for people with high cholesterol. There is evidence that eating more than one serving of cheese per day does not increase blood cholesterol levels.
Patients with high cholesterol should choose low-fat cheeses, such as Swiss or low-fat Cheddar, which are lower in saturated fat than full-fat cheeses.
One recommendation is to choose cheeses that are higher in calcium. Nearly 40% of people over the age of 4 don’t get enough calcium, and the groups at highest risk for calcium deficiency include postmenopausal women and black and Asian people. Since cheese is a source of calcium, choosing cheeses that contain more calcium, such as part-skim mozzarella (1 ounce provides about 15% of the Daily Value), is a great choice.
How to incorporate cheese into a cholesterol-healthy diet
If you want to satisfy your cheese craving while still following a healthy low-cholesterol diet, consider these options:
- Grate some low-fat Cheddar cheese into fajita chicken and sauteed bell peppers and onions. The small pieces of cheese soak up the cheese flavor. Top with fresh avocado and salsa.
- Sprinkle Parmesan cheese into the egg mixture when you prepare a frittata or quiche.
- Combine a snack tray with low-fat Swiss cheese wrapped around apple slices and a little almond butter.
- Make a savory snack kebab with fat-free mozzarella, sliced tomatoes and cucumbers.
- Top the fat-free ricotta with fresh berries, walnuts and a dash of cinnamon.
- Try these Cheesy Portobello Chicken Cutlets with Broccoli.
Pair cheese with heart-healthy foods, like high-fiber fruits, vegetables, beans and whole grains, as in Balsamic-Parmesan Roasted Chickpeas and Veggies.
