If you’ve always assumed you had high cholesterol (CHOL) from all those sausages you used to eat, consider this: cheese and other dairy products may also raise your cholesterol.
How much cholesterol does your favorite cheese have?
While cheese does have some positive benefits (besides making everything it touches taste better!), such as calcium, protein and vitamins, you’re better switching to low-fat versions. This will let you get more of the cream sensation’s positive attributes while lowering the CHOL and saturated fats.
It also helps to know that the amount of cholesterol and saturated fat will vary, depending on the type of cheese. While cheddar ranks high on the list (one cup of shredded as 24.9 grams of saturated fat and 131 mg of CHOL), 2% cottage cheese only has 1.4 grams of saturated fat and 14 mg of CHOL. Swiss is near the top with 24.1 grams of saturated fat and 123 mg of CHOL per cup of shredded cheese, while part-skim ricotta (like what you’d find in a low-fat lasagna) only has 6.1 grams of fat and 38 mg of CHOL.
Of course, eating your favorite cheese is fine in moderation.
Should I avoid cheese altogether?
There is mixed research about the role of cheese on cholesterol. On one hand, the National Cancer Institute blames cheese as the top food source of cholesterol-raising fat, saying that it’s the saturated fat in cheese that raises cholesterol, not the cholesterol itself.
But another study, published in 2015 in Food & Nutrition Research, found that there were no differences in blood CHOL levels between a control group who limited their cheese intake for eight weeks and a group who ate a low-fat cheese or Gouda-like cheese for eight weeks.
A third study published in 2017 in Nutrition & Diabetes found mixed results.
Since the jury is still out and some studies have found a link, it’s best to limit your cheese intake or at least stick to healthier cheeses.
