The Worst Cheeses for Heart Health, According to Dietitians

Although cheese can be part of a healthy diet when eaten in moderation, some types are higher in saturated fat, sodium and calories than others, which can pose a problem for long-term heart health. Consuming too much saturated fat can lead to increased cholesterol that builds up in your arteries over time, and excess sodium can contribute to high blood pressure, which puts excess stress on the heart. say that understanding how cheese fits into your overall diet and which varieties to limit can help you make the best choices for your health. default Some popular cheese varieties are less than ideal for a heart-healthy diet. American Cheese American cheese is one of the most ultra-processed types of cheese. “Because it is highly processed, it often contains emulsifiers, additives, and higher sodium content, and has a lower nutrient density compared to a traditional block of cheese,” says Jessica Cording, RD, a registered dietitian, health coach, and author from New York City. One ounce (oz) of American cheese (usually about 1 ⅓ slices) contains about 90 calories, 4 grams (g) of protein, 4 g of saturated fat and more than 400 milligrams (mg) of sodium, or more than 25 percent of the American Heart Association’s daily sodium intake. recommendation.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fda45af3-fb8f-4b5e-9fe9-b478 943df79ee60dc2a1-f33c-4a05-9b50-8e3e8e597629333c35f0-60b2-4320-84c2-746318de6aff The high sodium content and added fats make American cheese a less than ideal choice for anyone with high blood pressure or high cholesterol, says Elisabetta Politi, RD, LDN, certified diabetes care and education specialist at the Duke Lifestyle and Weight Management Center in Durham, North Carolina. Brie and double or triple cream cheeses Baked brie is a classic, easy-to-prepare appetizer and a must-have for the holiday season. But this creamy cheese is best enjoyed as a tasty treat every now and then because it’s high in saturated fat, especially the double and triple cream varieties. A 1-ounce serving of brie contains nearly 100 calories and 5 grams of saturated fat. diet,” says Cording. Cream Cheese “Cream cheese is high in saturated fat and sodium and is often used in large quantities,” says Cording. “Think bagels loaded with cream cheese, cheesecake or dips accompanied by refined carbs.” Cream cheese also contains much less protein and calcium than many other cheeses. Politi notes that a 1-ounce serving of cream cheese provides only 2 g of protein and 29 mg of calcium, which is much less than a cheese like Parmesan, which offers 10 g of protein and 335 mg of calcium per ounce. The same serving of cream cheese also contains about 100 calories and 6 g of saturated foods. fat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d1d7fbdd-4ce2-4043-ace5-e80464b0d7 71e60dc2a1-f33c-4a05-9b50-8e3e8e597629697b5c69-e240-42b9-bec3-58893fea7ad4 Nacho Cheese and Queso Dip Nacho cheese and queso dip products are typically made from processed cheese bases combined with stabilizers, oils and salt. A 1-ounce serving, just a fraction of what’s in a bowl at your favorite Tex-Mex restaurant, contains about 90 calories and 200 mg of sodium. highly processed, high in sodium, and often served with chips or fried foods,” says Jacquelin Danielle Fryer, RD, performance dietitian-nutritionist at Banner Health in Scottsdale, Arizona. The combination of melted cheese and salty chips very quickly increases your intake of saturated fat, refined carbohydrates and total calories. Cording adds that queso often has added fat to achieve its creamy texture. “Once in a while, it’s OK, but as a regular meal, it’s not ideal for supporting heart health,” she says. Mascarpone Mascarpone is essentially a particularly rich Italian cream cheese and is often a key ingredient in desserts like tiramisu, cheesecakes and mousses. “Mascarpone is 60 to 75 percent fat, while cream cheese is 35 to 40 percent,” says Politi. A 1-ounce serving of mascarpone contains about 120 calories, 14 g of fat (including 10 g of saturated fat), and only about 1 g of protein. Typically found in sweets, mascarpone is usually associated with added sugar and refined carbohydrates. “This combination would be considered a higher-risk choice if consumed frequently,” says Cording. Spray Cheese To maintain its creamy, sprayable texture, spray cheese is made with oils, stabilizers and preservatives in addition to the cheese itself. available. “It is highly processed, has a lower nutrient density, is high in sodium, contains more additives, and is often consumed in large quantities because it is not very filling,” says Cording. A 1-ounce serving has 78 calories, 4 g of saturated fat, and 465 mg of sodium, the most sodium of any cheese on our list. the spread usually mixes cheese with sweet wine, colorings, stabilizers and a creamier base. It also usually included artificial colors and preservatives. A 1-ounce serving of port cheese spread contains about 95 calories, 4 g of saturated fat and almost 200 mg of sodium. crackers, which tend to be high in refined carbohydrates without much nutritional value. Politi suggests replacing it with a nutrient-rich option like hummus with fresh vegetables. Healthy Ways to Incorporate Cheese into Your Diet Although most cheeses cannot be considered nutrient-dense or heart-healthy, you don’t need to deprive yourself of cheese if you love it. Experts agree that cheese has its place in a balanced diet. The key is to eat it as a condiment or garnish, says Fryer. A 1-ounce serving looks like a pair of dice, a box of matches, or the size of your thumb, she says. Think of cheese as a flavor enhancer rather than the main event, Cording adds. “There are also healthy cheeses,” says Fryer. “For example, low-fat cottage cheese and low-fat ricotta cheese provide significantly more protein and calcium with less saturated fat.” The Bottom Line Many popular cheeses, especially ultra-processed or extra-creamy varieties, can present a nutritional challenge if you’re trying to eat a heart-healthy diet. Highly processed cheeses often contain high-fat additives, stabilizers and extra sodium, making them less heart-healthy than traditional, minimally processed cheeses. You don’t need to avoid cheese completely to maintain a heart-healthy diet, but experts recommend keeping portions small and using it to top an otherwise balanced plate. Opting for low-fat cottage cheese or low-fat ricotta cheese and pairing it with vegetables or whole grains rather than refined carbohydrates can better support your nutritional goals while controlling saturated fat. Resources We Trust Cleveland Clinic: Is Cheese Good for You? Harvard Health Publishing: Eat Cheese If You Want Mayo Clinic: Heart-Healthy Eating: 8 Steps to Prevent Heart Disease American Heart Association: Dairy: Milk, Yogurt, and Cheese National Heart, Lung, and Blood Institute: Take Action for Better Heart Health