You’ve probably heard the motto “everything in moderation.” Of course, this applies to all foods, and (unfortunately) this includes cheese. However, most cheeses are high in saturated fat and sodium, so they are not the best choice if you have high cholesterol. That doesn’t mean cheese should be off the menu.
Many types of cheese, like parmesan and blue cheese, tend to be high in fat and cholesterol per ounce. Luckily, these cheeses tend to be dense and very flavorful, so you don’t have to eat a lot of them to fully enjoy them. Just one shredded or crushed tablespoon of these highly flavorful cheeses can enhance the “wow” factor of any dish. Then, after learning which cheeses are the better options to eat when you have high cholesterol, read our guide to the best healthy cheeses. Read on to find out which cheeses are generally healthier options.
“Cheese has protein that helps build muscle mass, and calcium and vitamin D help build and maintain bones throughout life, so I always tell clients of all ages,” he explains. . Jim White, RDN, ACSM EX-Powner of Jim White Fitness and Nutrition Studios.
White’s go-to cheese is mozzarella, which has just 3 grams of saturated fat. Best of all, mozzarella contains only 15 milligrams of cholesterol, which is particularly low compared to many other types of cheese.
Cheryl Mussat MS, RD, LDis a clinical nutritionist at Cotton O’Neill Cardiac Rehabilitation in Topeka, Kansas; nourished brainI also love mozzarella cheese, but prefer to choose the fresh partially skimmed type.
“This delicious cheese provides beneficial active bacteria such as lactobacilli, which are great for gut health,” Mussat says. “[It] It also helps reduce inflammation which is ideal for blood vessel and heart health. “
Mussatto adds that he loves the mozzarella caprese salad and the spinach and cheese frittata.
‘Cottage cheese is high in protein and low in fat, making it great for cardiovascular health,’ he explains. Amanda Sauceda, MS, RD, Owner of The Mindful Gut, LLC.
Sauceda also recommends choosing cultured cottage cheese to benefit from a live and vigorous culture of your gut microbiota.
Leslie Bonci, MPH, RDN, CSSD, LDN, FANDThe owner of Active Eating Advice by Leslie Bonci recommends feta cheese, which has “only 25 milligrams of cholesterol and less saturated fat (3 grams) per ounce than most cheeses.” Plus, Bonch says feta’s rich flavor means a little goes a long way. Even if you use less of it throughout your dish, you still get great flavor. Cheer up salads with crushed feta, pair with fruit, or mix feta with fresh cherry tomatoes and add to your plate.
Another cheese Bonchi recommends is partially skimmed ricotta. That’s because it “contains 19 milligrams of cholesterol and 3.5 grams of saturated fat per quarter cup, making it lower than other cheeses.” Bonchi explains that partially skimmed ricotta provides a creamy mouthfeel, making it a great addition to pasta in place of heavy cream. Also, since ricotta cheese spreads easily, it can be used in celery sticks instead of cream cheese to increase protein and reduce total and saturated fat.
Some of the ways Bonchi enjoys ricotta include topping ricotta boards with veggies and olives, and whipping berries for a delicious, creamy dessert that’s lower in saturated fat than ice cream.
“People with high cholesterol should be careful to reduce their intake of saturated fat. Choosing low-fat string cheeses such as part-skimmed mozzarella, 2% cheddar, and Colby-Jack can help do this.” he says. Amy Goodson, MS, RD, CSSD, LD, the author of sports nutrition playbook Member of our Medical Expert Panel.
Most string cheeses have 70-80 calories and only about 5 grams of total fat per serving (3 grams saturated), making them an excellent choice. Also, the string cheese is individually wrapped, so you can eat just the right amount without worrying about overeating.
Sign up for our newsletter!
