Not to sound too cheesy, but every cheese lover knows the pain and existential gloom of having to cut back due to concerns about cholesterol.
While cheese is a good source of protein and calcium, its high saturated fat and sodium content can outweigh these benefits if consumed in excess. Saturated fats, commonly found in cheese, can raise LDL cholesterol levels, often called “bad” cholesterol, which is a significant risk factor for heart disease.
However, not all cheeses are created equal, and some varieties can still be enjoyed guilt-free. Here are seven cheeses you can still enjoy without worrying about your cholesterol levels.
Image Credit: Depositphotos.com.
1. Cottage Cheese
Cottage cheese’s protein-rich, low-fat profile — offering about 28 grams of protein per cup — makes it a great choice for those keeping an eye on their heart health. A standard serving of low-fat cottage cheese (1 cup) contains approximately 2 grams of fat, with less than 1 gram being saturated fat and about 9 milligrams of cholesterol. Opt for cultured cottage cheese to benefit from active cultures for your gut microbiome, which, according to research, promotes heart health.
Image Credit: Arx0nt/istockphoto.
2. Ricotta Cheese
You can indulge in your cheese cravings with the creamy delight of ricotta without fretting over your cholesterol levels. Ricotta cheese, particularly the part-skim variety, is an excellent substitute for cream cheese or heavy cream in pasta dishes. With just 8 grams of saturated fats per 100 grams and a low sodium content, ricotta is a treat for the tastebuds and offers a host of nutritional advantages.
Image Credit: Depositphotos.com.
3. Part-Skim Mozzarella
Mozzarella allows you to indulge guilt-free (except when it’s fried — sorry about that!). Studies show that mozzarella, especially the part-skim variety, has less saturated fat compared to other cheeses, which is good news for your heart. Plus, with just 73 milligrams of cholesterol per serving, it’s much easier on your cholesterol levels than many alternatives.
Mozzarella is also packed with protein and calcium, nutrients that are key for keeping your muscles strong and bones healthy. So go ahead and start slicing those tomatoes and mozzarella for your Caprese salad.
Image Credit: Depositphotos.com.
4. Feta
Besides democracy, the Greeks gave us the gift of feta cheese, and we are forever grateful. Feta is lower in cholesterol, with just 25 milligrams per ounce, and it’s not as high in saturated fat (only 3 grams) compared to other cheeses. Its strong flavor means you’ll use less, making your dishes healthier without sacrificing taste. Sprinkle feta on salads, combine it with fruits for a sweet and salty snack, or mix it into a bowl of fresh cherry tomatoes for a quick, flavorful boost.
Image Credit: Depositphotos.com.
5. Low-Fat Cheddar Cheese
Low-fat cheddar cheese is a heart-friendly choice for those monitoring their cholesterol. It has significantly lower levels of saturated fat and cholesterol than its full-fat counterpart, making it much kinder to heart health. According to the USDA, a slice of low-fat cheddar packs only 5.88 milligrams of cholesterol and a mere 1.22 grams of saturated fat.
Image Credit: Depositphotos.com.
6. Swiss Cheese
Swiss cheese is a smart pick because it’s naturally lower in sodium, which is important for anyone watching their blood pressure or concerned about heart health. Plus, it contains 5 grams of saturated fat, is packed with calcium, and can be a guilt-free option for your grilled cheese sandwich.
Image Credit: Depositphotos.com.
7. Goat Cheese
For those looking at cholesterol, goat cheese is another delightful and heart-friendly alternative to traditional cheeses. A small, one-ounce serving has only 80.1 calories, 4 grams of protein, minimal sodium at 75 milligrams, and a modest 3.5 grams of saturated fat. So swap out the cream cheese on your bagel for goat cheese.
This article was produced and syndicated by MediaFeed.
Image Credit: Depositphotos.com.
More from MediaFeed
8 Worst Foods for Your Cholesterol, According to Health Experts
Like MediaFeed’s content? Be sure to follow us.
Image Credit: DepositPhotos.com.
