Cheese Lover? Know the Ones That Do the Most Damage to Your Heart
Maintaining a healthy heart often involves mindful dietary choices, and that includes being selective about cheese consumption. According to Dr. Syed, a cardiologist, understanding the fat and sodium content of different cheeses is crucial for cardiovascular health. He emphasizes the importance of carefully reading nutritional labels and controlling daily intake. The American Heart Association recommends limiting saturated fat to less than 6% of total daily calories – roughly 13 grams on a 2000 kcal diet – as exceeding this amount can negatively impact cholesterol levels and raise blood pressure, a key risk factor for heart disease.
So, which cheeses pose the greatest risk? Dr. Syed identifies processed, hard, and whole cheeses as especially problematic. Cheddar and Parmesan, such as, are higher in both saturated fat and sodium, contributing to increased LDL cholesterol and blood pressure. A single serving of cheddar contains 35 grams of total fat, with 22 grams being saturated – exceeding the American Heart Association’s daily recommendation.
However, mascarpone is flagged as even more concerning. According to the British Heart Foundation (BHF), a single serving delivers a substantial 29 grams of saturated fat and 44 grams of total fat, making it the least heart-friendly option.
Beyond fat content, sodium levels are also critical. A half-cup of cheddar cheese contains 364 milligrams of sodium, a figure that can contribute to elevated blood pressure with regular consumption. The American Heart Association suggests a daily sodium limit of 1,500 milligrams.
Fortunately, not all cheeses are created equal. Dr. Syed highlights mozzarella,ricotta,and cottage cheese as healthier alternatives. These options are lower in both fat and sodium, offering beneficial nutrients without the same cardiovascular risks. Thay also provide essential protein, calcium, and vitamins A and B12, supporting muscle and bone health.
To maximize heart health while still enjoying cheese, the cardiologist recommends pairing it with heart-healthy foods like fresh fruits, whole grains, and vegetables. This approach helps moderate portion sizes and mitigate the potential negative effects of sodium and saturated fat.
