Cheese and Cholesterol: What You Really Need to Know

Good news for cheese lovers!

As someone who enjoys cheese almost daily—whether it’s sprinkled on roasted veggies, layered in sandwiches, or tossed on a caprese salad—I used to worry about my cholesterol levels. I’ve seen family members give up cheese after being told it was “bad for the heart,” and I’ve definitely had moments of guilt after indulging.

But here’s what surprised me: Americans eat over 42 pounds of cheese per person each year. And while it’s been blamed for everything from heart disease to weight gain, new science shows a more nuanced picture.

Let’s explore what cholesterol really is, how cheese affects it, and whether you need to give up your favorite cheddar or gouda to stay healthy.

Understanding Cholesterol and Dietary Fat

What Is Cholesterol?

Cholesterol is a fat-like substance made in the liver and also absorbed from foods—especially animal products like cheese, eggs, and meat.

There are two types:

• LDL (Low-Density Lipoprotein): Often called “bad” cholesterol, it can build up in your arteries and cause plaque, leading to atherosclerosis, stroke, and coronary heart disease.
• HDL (High-Density Lipoprotein): The “good” cholesterol that helps remove LDL from the blood.

Your total cholesterol includes both, plus a portion from triglycerides (another kind of fat).

How Much Is Too Much?

• A total cholesterol level over 240 mg/dL is considered high.
• According to the American Heart Association:
  • Saturated fat intake should be 13 grams or less daily on a 2,000-calorie diet.
  • Dietary cholesterol should be below 200 mg/day for those at high risk, and under 300 mg/day for others.

The U.S. Food and Drug Administration (FDA) also recommends limiting saturated fats and trans fats as part of a low-cholesterol, heart-healthy diet.

Cheese and Cholesterol: The Big Debate

Cheese is full of calcium, protein, and flavor, but also contains saturated fat, sodium, and dietary cholesterol. Many people confuse dietary cholesterol with blood cholesterol, but it’s mostly saturated fat that influences your LDL levels.

For example:

• 1 oz of cheddar cheese = about 6 grams of saturated fat
• A slice of American cheese may have 9.9 mg of cholesterol, depending on fat content

But not all cheese is created equal. The fat in cheese doesn’t behave like fat in processed meats. Why? It’s due to something called the cheese matrix—a unique structure that slows digestion and limits fat absorption.

What Science Says About Cheese and Heart Health

The Danish Study

In a clinical trial by Danish researchers from the University of Copenhagen, 139 participants were divided into three groups:

• Full-fat cheese (25–32% fat)
• Reduced-fat cheese (13–16%)
• Control group (no cheese, but similar bread and jam)

After 12 weeks, here’s what they found:

• No increase in LDL cholesterol
• Slight increase in HDL in the full-fat group
• No significant changes in weight, insulin, triglycerides, or blood sugar

What Other Research Shows

• Fermented dairy (like cheese) may have probiotic benefits from bacteria like Lactobacillus casei and Lactobacillus fermentum
• Cheese may support gut health, regular digestion, and even help reduce inflammation
• Some cheeses contain vitamin K2, which supports arterial health and prevents calcium buildup in arteries
• CLA (Conjugated Linoleic Acid), found in cheeses like feta, may support weight loss and reduce body fat

Caution: Some studies were funded by the European dairy industry, and more long-term research is needed.

Can You Eat Cheese If You Have High Cholesterol?

Yes—you just have to be smart and selective.

Experts including Roxana Ehsani, M.S., RD, and cardiologists agree:

“Whole-food cheeses, when eaten in moderation, may not be as harmful as once thought.”

Focus on:

• Low-sodium, reduced-fat, or nonfat versions
• Smaller portions—like thin slices, shredded servings, or measured with a spoon or measuring cup

Best Cheeses for High Cholesterol

Choose cheeses that are low in saturated fat, high in protein, and nutrient-rich:

Cheese Type	Fat Content	Bonus
Reduced-Fat Cheddar	Lower saturated fat	Still flavorful
Part-Skim Mozzarella	Light and melty	Great for pizza
Reduced-Fat Swiss	Low sodium, nutty taste	Ideal for sandwiches
Cottage Cheese (1% or fat-free)	High protein, light	Pairs well with fruit
Fat-Free Cream Cheese	Creamy, zero sat. fat	Use on bagels or dips
Part-Skim Ricotta	Soft, mild	Delicious in lasagna or bowls
Parmesan (fat-free topping)	Bold flavor	Perfect for salads or pasta
Goat Cheese (Chèvre)	Lower lactose	Easy to digest, great in salads
Feta	Contains CLA	Slightly salty, pairs with olives or spinach
Blue Cheese	Tangy flavor	Use moderately due to sodium

Also try:

• Brie, Havarti, Fontina, Asiago, Colby Jack, and Pepper Jack in smaller portions or special occasions

Cheese Fat & Cholesterol Comparison (Per Serving)

Cheese	Sat. Fat (g)	Cholesterol (mg)
Fat-free Cream Cheese	0.23	4.3
Fat-free American Cheese	0.0	9.9
Low-fat Cheddar	1.2	6.0
Low-fat Swiss	0.9	9.8
1% Cottage Cheese	0.7	4.5
Fat-free Mozzarella	0.0	5.1
Fat-free Parmesan	0.9	6.0
Fat-free Ricotta	0.0	5.0

Tip: A 4-ounce serving may have up to 20g of fat, so stick to 1–3 oz per day.

Tips for Eating Cheese on a Heart-Healthy Diet

• Swap whole milk cheese for low-fat milk or nonfat milk versions
• Use stronger flavors (like Parmesan) to use less
• Pair with fiber (whole grains, legumes, fruits, and veggies)
• Enjoy cheese on charcuterie boards, vegetable dishes, or as toppings—not the main event
• Try vegan cheese made from soy, nuts, or plant-based products
• Add to dishes like:
  • Egg bakes
  • French onion soup
  • Caprese salad (with tomato, basil, balsamic vinegar)
  • Cheese-stuffed spinach chicken
  • Apple slices with cheddar
  • Berries and ricotta breakfast bowls

The Role of Calcium, Vitamin K2 & Bone Health

• Over 40% of Americans don’t get enough calcium
• Cheese is rich in calcium, phosphorus, and vitamin K2—all vital for:
  • Bone formation
  • Bone mass maintenance
  • Osteoporosis prevention

Groups most at risk:

• Postmenopausal women
• Black and Asian individuals

Most Popular U.S. Cheeses & Their Fat Content

Based on a survey of 8,815 American adults, top picks are:

1. Cheddar (19%)
2. American (13%)
3. Mozzarella (9%)
4. Swiss (8%)

They’re tasty but high in saturated fat. Opt for reduced-fat or fat-free versions of your favorites.

When to See a Dietitian

If you have high cholesterol, diabetes, or high blood pressure, consider working with a Registered Dietitian Nutritionist (RDN).

They’ll help you:

• Track your daily intake
• Use a meal plan
• Balance cheese with other nutrient-dense foods
• Monitor cholesterol levels, weight, and other risk factors

Top Heart-Healthy Cheese Brands

Look for these at supermarkets:

• Horizon Organic Low-Fat Cheese Sticks
• Kraft Fat-Free Singles
• Sargento Reduced-Fat Cheddar
• Lucerne Fat-Free Mozzarella
• Trader Joe’s Lite Mozzarella

FAQs: Cheese & Cholesterol

Final Verdict: Can Cheese Fit in a Heart-Healthy Diet?

Absolutely.

✔️ Focus on reduced-fat, low-sodium, or fat-free cheeses
✔️ Keep portions small—use shredded, sliced, or measured amounts
✔️ Balance with fruits, veggies, whole grains, and legumes
✔️ Choose high-protein, calcium-rich, and probiotic options
✔️ Don’t skip cheese—just eat it mindfully

Enjoy every bite—guilt-free, flavorful, and smartly portioned.