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You’ve probably heard the motto “Everything in moderation.” This of course applies to all foods and (unfortunately) also cheese. As a dietitian, member of a family that owned a New York City cheese shop, and a wholehearted cheese lover, I understand that it can be hard to resist this beloved dairy food. However, since most cheeses are higher in saturated fat and sodium, they may not be the best choice for those dealing with high cholesterol.
According to Centers for Disease Control and Preventionabout one in 10 Americans has high cholesterol. This common condition can lead to serious health problems, including an increased risk of heart disease and stroke. Still, having high cholesterol doesn’t mean cheese should be off your menu.
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The link between cheese and cholesterol
Cholesterola fat-like substance necessary for certain body functions, found in every cell in your body. While your body needs cholesteroltoo much cholesterol – especially low-density lipoprotein (LDL), often called “bad” cholesterol – can increase the risk of heart disease. Lifestyle factors, such as diet, inactivity and genetics, all play a role in cholesterol levels, especially when it comes to foods high in saturated fat, such as cheese.
Saturated fat is known for increase LDL cholesterol levels. Therefore Dietary Guidelines for Americans recommends keeping saturated fat intake below 10% of daily calories, or about 20 grams per day. Cheese also contains dietary cholesterol, but a comprehensive review from 2022 published in the journal Nutrientsfound no direct link between dietary cholesterol intake and blood cholesterol levels. While previous federal guidelines suggested a daily ceiling of 300 milligrams, the latest advice is to keep dietary cholesterol “as low as possible” without compromising nutritional balance.
Since foods high in saturated fat, such as cheese, are also sources of dietary cholesterol, choosing low-fat cheeses can be a smart move to manage cholesterol.
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Can you eat cheese when you have high cholesterol?
Many cheeses, such as parmesan or blue cheese, tend to be higher in fat and cholesterol per ounce. The good news is that these cheeses are also very flavorful, so a small amount – like a tablespoon of grated or crumbled cheese – is all you need to increase the “wow” factor of your dish.
For those who want to enjoy cheese more often while managing cholesterol, there are low-fat options that dietitians recommend. Below, we share five cheeses better suited for those watching their cholesterol intake, as well as some tips for enjoying them in a heart-healthy way.
For additional heart-smart options, check out our list of 15 heart-friendly breakfast recipes to fuel your morning.
Mozzarella, Part-Skim
Calories: 70
Fat: 4.5 g (Saturated fat: 3 g)
Sodium: 175 mg
Cholesterol: 18 mg
Carbohydrates: <1 g (fibre: 0 g, sugar: 0 g)
Protein: 7 g
“I always tell my clients of all ages that cheese is a great addition to the diet because it has protein, which helps build muscle mass, and calcium and vitamin D help build and maintain bones throughout life,” explains Jim White, RDN, ACSM EX-Powner of Jim White Fitness and Nutrition Studios.
White’s go-to cheese is mozzarellawhich is low in saturated fat, with only 3 grams of it. Best of all, mozzarella contains only 18 milligrams of cholesterol, which is particularly low compared to many other cheeses.
Cheryl Mussatto MS, RD, LDa clinical dietitian at Cotton O’Neil Cardiac Rehab in Topeka, KS, and author of It nourished the brainalso love Mozzarella cheese – but prefer to go for the fresh, semi-foamy kind.
Mussatto adds that she loves her mozzarella in a Caprese salad as well as in a spinach and cheese frittata.
Cottage cheese
Calories: 80
Fat: 1 g (Saturated fat: 0.5 g)
Sodium: 460 mg
Cholesterol: 5 mg
Carbohydrates: 3 g (fibre: 0 g, sugar: 3 g)
Protein: 14 g
“Cottage cheese can be a great choice for cardiovascular health because it’s high in protein and lower in fat,” explains Amanda Sauceda, MS, RD, owner of The Mindful Gut, LLC.
Sauceda also recommends choosing cultured cottage cheese to benefit from live, active cultures for your gut microbiome, which research suggests is linked to heart health.
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Fat
Calories: 75
Fat: 6 g (Saturated fat: 3.5 g)
Sodium: 320 mg
Cholesterol: 25 mg
Carbohydrates: 1 g (fiber: 0 g, sugar: 0 g)
Protein: 4 g
Leslie Bonci, MPH, RDN, CSSD, LDN, FANDowner of Active Eating Advice by Leslie Boncirecommends feta cheese with “just 25 milligrams of cholesterol per ounce and lower in saturated fat (3.5 grams) compared to most cheeses.” Plus, Bonci says feta’s rich flavor means a little goes a long way; you can use less of it overall in your dishes, but still enjoy a great flavor to enjoy.
Spice up salads with crumbled feta cheese, combine with fruit or add some produce to the plate by mixing feta cheese with fresh cherry tomatoes.
Part-Skim Ricotta
Calories: 40
Fat: 2 g (Saturated fat: 1.5 g)
Sodium: 28 mg
Cholesterol: 9 mg
Carbohydrates: 1 g (fiber: 0 g, sugar: 0 g)
Protein: 3 g
Another cheese that Bonci recommends is partially skimmed ricotta because it provides “19 milligrams of cholesterol per 1/4 cup and 3 grams of saturated fat, making it lower than other cheeses.” Bonci explains that partially skimmed ricotta gives a creamy mouthfeel, making it a good addition to pasta instead of heavy cream. Also, because ricotta is spreadable, it can be used in celery sticks instead of cream cheese to increase protein and reduce total and saturated fat.
A couple of ways Bonci likes to use ricotta is on a ricotta board topped with vegetables and olives or whipped with berries for a deliciously creamy dessert that’s lower in saturated fat compared to ice cream.
String cheese
Calories: 84
Fat: 5.5 g (Saturated fat: 3 g)
Sodium: 200 mg
Cholesterol: 18 mg
Carbohydrates: 1 g (fibre: 0 g, sugar: 0.5 g)
Protein: 7 g
“Individuals with high cholesterol should make sure to lower their saturated fat intake, and you can do that by choosing low-fat string cheese such as partially skimmed mozzarella and 2% cheddar and colby jack varieties,” says Amy Goodson, MS, RD, CSSD, LD, the author of Sports Nutrition Playbook and member of our medical expert board.
Most string cheeses contain 70-80 calories and only about 5 grams of total fat (3 grams saturated) per serving, making them an excellent choice. Plus, string cheese is individually wrapped, so you can eat the right portion size without worrying about overdoing it.
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