While cheese can be part of a healthy diet when eaten in moderation, some types are higher in saturated fat, sodium, and calories than others, which can pose a problem for long-term heart health . Consuming too much saturated fat can lead to high cholesterol that builds up in your arteries over time, and excess sodium can contribute to high blood pressure , which puts undue stress on the heart.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cad0c6a9-2584-4863-a04f-789db9c70e94 Experts say that understanding how cheese fits into your overall diet and which varieties to limit can help you make the best choices for your health. default Some popular cheese varieties are less than ideal for a heart-healthy diet.
American Cheese American cheese is one of the most ultra-processed types of cheese. “Because it’s highly processed, it often contains emulsifiers, additives, and higher sodium, and has a lower nutrient density compared to a traditional block of cheese,” says Jessica Cording, RD , a New York–based dietitian, health coach, and author of The Little Book of Game Changers . One ounce (oz) of American cheese (generally about 1 ⅓ slices) contains about 90 calories, 4 grams (g) of protein, 4 g of saturated fat, and more than 400 milligrams (mg) of sodium — more than 25 percent of the American Heart Association’s daily sodium recommendation.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fda45af3-fb8f-4b5e-9fe9-b478943df79ee60dc2a1-f33c-4a05-9b50-8e3e8e597629333c35f0-60b2-4320-84c2-746318de6aff The high sodium content and added fats make American cheese a less than ideal choice for anyone managing high blood pressure or high cholesterol, says Elisabetta Politi, RD, LDN , a certified diabetes care and education specialist at the Duke Lifestyle and Weight Management Center in Durham, North Carolina.
Brie and Double- or Triple-Cream Cheeses Baked brie is a classic, easy-to-make appetizer and holiday party staple. But this creamy cheese is best enjoyed as a tasty, once-in-a-while treat, because it’s high in saturated fat, especially double- and triple-cream varieties. A 1-oz serving of brie contains nearly 100 calories and 5 g of saturated fat.e60dc2a1-f33c-4a05-9b50-8e3e8e59762996372da1-9f51-49f3-a338-f324896d3eb0 “Frequent large servings may exceed what we’d consider moderation in a heart-healthy diet,” says Cording.
Cream Cheese “Cream cheese is high in saturated fat and sodium and often used in large volumes,” says Cording. “Think bagels loaded with cream cheese, cheesecake, or dips paired with refined carbohydrates.” Cream cheese is also significantly lower in protein and calcium than many other cheeses. Politi notes that a 1-oz serving of cream cheese provides only 2 g of protein and 29 mg of calcium, which is far less than a cheese like Parmesan, which offers 10 g of protein and 335 mg of calcium per ounce. The same serving of cream cheese also contains about 100 calories and 6 g of saturated fat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d1d7fbdd-4ce2-4043-ace5-e80464b0d771e60dc2a1-f33c-4a05-9b50-8e3e8e597629697b5c69-e240-42b9-bec3-58893fea7ad4
Nacho Cheese and Queso Dip Nacho cheese and queso dip products are usually made with processed cheese bases combined with stabilizers, oils, and salt. A 1-oz serving, only a fraction of what comes in a bowl at your favorite Tex-Mex restaurant, contains about 90 calories and 200 mg of sodium.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ffe3b476-b811-474e-975e-761f3110f982 “These cheese dips are highly processed, loaded with sodium, and often served with chips or fried foods,” says Jacquelin Danielle Fryer, RD , a performance dietitian-nutritionist with Banner Health in Scottsdale, Arizona. The combination of melted cheese and salty chips boosts your consumption of saturated fat, refined carbohydrates, and total calories very quickly. Cording adds that queso often contains added fat to achieve its creamy texture. “Once in a while, it’s not a big deal, but as a regular meal, it’s not ideal for supporting heart health,” she says.
Mascarpone Mascarpone is essentially an Italian cream cheese that is especially rich, and it’s often a key ingredient in desserts like tiramisu, cheesecakes, and mousses. “Mascarpone is 60 to 75 percent fat, while cream cheese is 35 to 40 percent,” says Politi. A 1-oz serving of mascarpone cheese contains about 120 calories, 14 g of fat (10 g of which are saturated fat), and only about 1 g of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290234abfd-5ab2-464c-912b-a9a0930dc299 Because it’s typically found in sweets, mascarpone is usually paired with added sugar and refined carbohydrates. “That combination would be considered a higher-risk choice if consumed frequently,” says Cording.
Spray Cheese To maintain its creamy and sprayable texture, spray cheese is made with oils, stabilizers, and preservatives in addition to the cheese itself.e60dc2a1-f33c-4a05-9b50-8e3e8e597629683621f7-a125-428b-b133-6a0cb45feb7d It’s one of the most heavily engineered cheese products available. “It’s highly processed, lower in nutrient density, high in sodium, higher in additives, and often consumed in large quantities because it’s not very satiating,” says Cording. A 1-oz serving contains 78 calories, 4 g of saturated fat, and 465 mg of sodium, the most sodium of any cheese on our list.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b3598d65-ebe7-4a3d-b3d3-24a46bd21129
Port Wine Cheese Spread Port wine cheese spread typically blends cheese with sweetened wine, colorants, stabilizers, and a creamier base. It also usually included artificial colors and preservatives. A 1-oz serving of port wine cheese spread contains about 95 calories, 4 g of saturated fat, and nearly 200 mg of sodium.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a21894d5-ed1b-47bf-af47-fe88a106855d Cording notes that this cheese is often used as a spread for crackers, which tend to be high in refined carbohydrates without much nutritional value. Politi suggests replacing it with a nutrient-rich option like hummus paired with fresh vegetables. Healthy Ways to Incorporate Cheese Into Your Diet Although most cheeses can’t be considered nutrient dense or heart healthy, you don’t need to deprive yourself of cheese if you love it. Experts agree that there is room for cheese in a balanced diet. The key is to eat it like a condiment or garnish, says Fryer. A 1-oz serving looks like a pair of dice, a matchbox, or the size of your thumb, she says. Think of cheese as a flavor enhancer rather than the main event, adds Cording. “There are also healthy cheeses,” says Fryer. “For instance, low-fat cottage cheese and low-fat ricotta cheese deliver significantly more protein and calcium with less saturated fat.”
The Takeaway Many popular cheeses, especially ultra-processed or extra-creamy varieties, can present a nutritional challenge if you’re trying to eat a heart-healthy diet. Highly processed cheeses often contain high-fat additives, stabilizers, and extra sodium, making them less supportive of heart health, compared with traditional, minimally processed cheeses. You don’t need to avoid cheese entirely to maintain a heart-healthy diet, but experts recommend keeping portions small and using it to garnish an otherwise balanced plate. Opting for low-fat cottage cheese or low-fat ricotta cheese and pairing it with vegetables or whole grains rather than refined carbohydrates can better support your nutrition goals while keeping saturated fat in check.
Resources We Trust Cleveland Clinic: Is Cheese Good For You?Harvard Health Publishing: Eat Cheese If You PleaseMayo Clinic: Heart-Healthy Diet: 8 Steps to Prevent Heart DiseaseAmerican Heart Association: Dairy Products: Milk, Yogurt and CheeseNational Heart, Lung, and Blood Institute: Take Action Toward Better Heart Health
Source link