Cheese and cholesterol: Is it safe and which kinds of cheese are best?
Cheese is a good source of calcium and protein, but it can also be high in saturated fats and sodium. A person can consume moderate amounts of cheese as part of a healthy dietary eating plan.
Cheese on its own can be a snack or an appetizer. It can be added to sauces, soups, pastries, and many other dishes. Cheese offers a number of health benefits, some of which are surprising. Whether or not it is a healthy choice depends on the individual and the type and amount of cheese consumed.
Types of cheese include:
Cheddar/mozzarella/blue cheese/feta/camembert/cream cheese/brie/gouda/Edam/goats cheese/fresh cheese/cottage cheese/ricotta/Monterey Jack/gruyere
The healthiest types of cheese
Generally speaking, mozzarella is relatively low in fat and calories, making it a healthy cheese option. Ricotta is also a cheese that is much lower in calories and fat than other cheeses. Cheddar, while high in fat, calories, and sodium, has a vitamin content that can bring many health benefits.
Health benefits of cheese
Bone health: Eating cheese has been linked with higher bone mineral density and lower fracture risk. This may be due to its high protein, calcium, and vitamin D content. Fermented cheeses, such as cheddar and parmesan, seem to have the most consistent benefits for bone health.
Dental health: Cheese may enhance dental health. Several studies have shown that eating cheese can raise the pH level in dental plaque, potentially offering protection against dental cavities. However, research is mixed.
Blood pressure: Despite its high saturated fat content, eating cheese in moderate amounts appears to reduce the risk of hypertension, or high blood pressure. According to a 2024 study, it likely does this by improving lipid metabolism and reducing triglyceride levels. Researchers also linked cheese to a lower risk of diseases like essential hypertension, which is a type of high blood pressure without a clear, underlying cause.
Gut microbiota: Certain cheeses that have been aged but not heated (or pasteurized) may contain probiotics. These are healthy bacteria that may improve gut health, lower inflammation, and protect against disease.
Healthy cells: Cells need protein for building and repair. One ounce (28 grams) of cheddar cheese can offers 6.6g of protein. The amount of protein recommended for each person depends on their age, size, and activity level.
Things to keep in mind
Sodium: Sodium can be high in some cheeses, especially processed cheeses and “cheese flavoured” products. A diet high in sodium is likely to increase the risk of high blood pressure, heart disease, and stroke.
Saturated fat: One ounce (28 g ) of cheddar cheese contains around 116 calories and over 5 grams of saturated fat. A high intake of saturated fat can increase the risk of diabetes, obesity, and cardiovascular problems.
Lactose intolerance: Lactose intolerance occurs when a person lacks the enzyme needed to break down and digest the sugar found in milk, leading to symptoms like bloating, flatulence, or diarrhoea. Tolerance levels depend on the individual. One person may be able to tolerate aged dairy with low levels of lactose, such as yogurt and hard cheeses, while others react to even small amounts. Soft, fresh cheeses, such as mozzarella, may trigger a reaction in a person with a lactose intolerance. However, harder cheeses, such as cheddar and parmesan, have lower levels of lactose. People with a lactose intolerance may find that a small amount of these cheeses can be safely consumed.
Allergies: Allergies occur because of an abnormal immunologic reaction to certain triggers, such as milk protein, whether casein or whey. The body’s immune
system produces an allergic antibody, immunoglobulin E (IgE) antibody, when exposed to the trigger.
Allergy symptoms include: post-nasal drip /wheezing/diarrhoea/vomiting. In more severe cases, a person may develop asthma, eczema, and anaphylaxis, or shock. This can be serious, and even life-threatening.
Phosphorus: Phosphorus is present in high quantities in some cheeses. People with certain kidney disorders may need to limit their phosphorus intake.
Interactions: Monoamine oxidase inhibitors (MAOIs) are drugs used to
treat depression and Parkinson’s disease. People using these drugs may need to avoid foods with high levels of the amino acid tyramine, found naturally in aged cheeses. The longer the food is aged, the higher the tyramine content.
Summary
Cheese can be a valuable source of calcium for those without an intolerance or allergy, but it should be chosen with care and consumed moderately.
For more information click here: https://www.medicalnewstoday.com/articles/322044