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What Are the Best Low-Cholesterol Cheeses?
Choosing the right cheese can make a big difference for heart health.
Audrey Sawyer
November 25, 2024
Cheese is a versatile and delicious source of protein and calcium, making it a favorite addition to many meals. However, its cholesterol and saturated fat content can raise concerns, especially for those focused on heart health. The good news is that there are cheeses lower in cholesterol that you can enjoy as part of a balanced diet. Here’s what you need to know to make heart-smart choices.
Understanding Cholesterol and Cheese
Dietary cholesterol, found in animal-based foods like cheese, was once thought to significantly impact blood cholesterol levels. While modern research has shifted focus away from dietary cholesterol and more toward saturated fat, the two often go hand-in-hand. According to the American Heart Association (AHA), limiting saturated fat is key for maintaining healthy LDL ("bad") cholesterol levels and reducing the risk of heart disease.
For a typical 2,000-calorie diet, saturated fat intake should be capped at 13 grams per day, translating to about 120 calories. Many full-fat cheeses, while tasty, can quickly push you over this limit.
Low-Cholesterol Cheese Options
When looking to cut cholesterol, low-fat or reduced-fat cheeses are your best bet. Here’s a breakdown of some popular cheeses and their cholesterol content per 1-ounce serving:
Cholesterol, Fat and Saturated Fat Content in 1 oz of Cheese
Type of Cheese | Cholesterol (mg) | Fat (g) | Saturated Fat (g) |
|---|---|---|---|
Soft Goat | 13 | 6 | 4 |
Brie | 28.4 | 7.9 | 4.9 |
Provolone | 19.6 | 7.6 | 4.9 |
Low-Fat Cheddar | 6 | 2 | 1.2 |
Cheddar | 28.1 | 9.5 | 5.4 |
Low-Fat Mozzarella | 18.2 | 4.5 | 2.9 |
Blue | 21.3 | 8.2 | 5.3 |
Low-Fat Ricotta | 8.8 | 2.2 | 1.4 |
Low-Fat Cottage (2%) | 3.4 | 0.6 | 0.4 |
Parmesan (Hard) | 19.3 | 7.1 | 4.2 |
Feta | 25.3 | 6.1 | 3.8 |
Gouda | 32.4 | 7.8 | 5 |
Gorgonzola | 30 | 9 | 5 |
Camembert | 20.7 | 6.9 | 4.3 |
Swiss | 26.4 | 8.8 | 5.2 |
Full-fat cheeses, such as cheddar, Gouda, and Gorgonzola, typically contain higher amounts of both cholesterol and saturated fat. For example, regular cheddar has 28 milligrams of cholesterol and 5.4 grams of saturated fat per ounce, while Gouda contains over 30 milligrams of cholesterol per ounce.
Tips for Enjoying Cheese Wisely
Cheese can still have a place in a heart-healthy diet if enjoyed in moderation. Here are some strategies to reduce cholesterol and saturated fat while savoring your favorite cheeses:
Switch to low-fat options: Low-fat cottage cheese or ricotta are excellent choices for those watching their cholesterol.
Use smaller portions: A little can go a long way. Try sprinkling a modest amount of cheese on salads or tacos.
Mix and match: Combine low-fat cheeses with full-fat varieties for a flavorful compromise.
Adjust recipes: Cut the cheese portion in casseroles, sauces, or pizzas by 25-50%.
Choose aged cheeses: Stronger cheeses like Parmesan have intense flavors, so you can use less without sacrificing taste.
Is Cheese a Healthy Choice?
Cheese can absolutely fit into a balanced diet when consumed thoughtfully. While it’s important to be mindful of saturated fat and cholesterol content, there are plenty of ways to make cheese work for your health goals.
Opt for low-fat varieties, moderate your portions, and pair cheese with nutrient-dense foods like vegetables or whole grains. These small adjustments can help you enjoy the benefits of cheese like protein, calcium, and flavor without the downsides of excessive cholesterol.
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