Eat Cheese, If You Will: Why This Creamy, Salty Treat May Actually Be Heart-Healthy

The problem is that cheese frequently contains high levels of saturated fat and sodium, two nutrients that are generally listed as "limit this," particularly for those who are worried about their heart health. Is our communal fixation with cheese a precursor to cardiovascular disaster?

Not always.

The Argument for Cheese: It Could Be Heart-Smart to Eat It Every Day

Decades of data from observational studies were analyzed in a 2023 review that was published in Advances in Nutrition. The findings may surprise you. A daily consumption of approximately 1.5 ounces of cheese, or roughly four dice, was found to be associated with a decreased risk of heart disease, stroke, and cardiovascular death.

You read correctly: less danger.

"It is good news for cheese lovers," says Emily Gelsomin, a senior clinical nutritionist at Massachusetts General Hospital, which is connected with Harvard. However, how can a cuisine that is frequently criticized for its fat and salt have any preventive benefits?

Cheese's Undiscovered Superpower: Fermentation

As it happens, cheese contains much more than just a mixture of salt and fat. Through a fermentation process driven by microbes, lactose and proteins are broken down into substances that may actually help your heart.

Bacteria that generate cheese, particularly those that produce Asiago, Parmesan, and cheddar, produce metabolites that function similarly to ACE inhibitors, a type of drugs that are frequently used to decrease blood pressure. Yes, your cheese might be serving as a little, delicious heart-helper.

Vitamin K, a lesser-known nutrient produced during dairy fermentation, comes next. It helps keep blood vessels from hardening or constricting by controlling calcium accumulation in the arteries. This vitamin is especially abundant in cheeses that protect the heart, such as Edam, Camembert, and Muenster.

No Cheese Is Complete: The Significance of Type, Quantity, and Context

This is where things become complicated: not all cheeses and portions are made equally.

Nutritionists advise against thinking of cheese in a vacuum, even though studies have not compared it to other foods in a real health battle. For example:

Each serving of cottage cheese weighs 4 ounces.

Usually served in 1-ounce servings, hard cheeses like Parmesan or Romano can fill up to half a cup when freshly shredded.

Swiss and cheddar are examples of snack cheeses that adhere to the 1-ounce rule.

Put differently, the way you use cheese—whether it is packed thickly on a sandwich or sprinkled as a garnish—makes a huge difference.

Saturated Fat and Salt: The Two-Edged Swords

Cheese does include saturated fat. 

However, not every cheese achieves the same results:

Around 5 grams per ounce are found in provolone, Swiss, cheddar, and even softer cheeses like Brie.

Another watch item is sodium. Parmesan, feta, and blue cheese are often saltier, but because of their strong flavors, a small amount goes a long way. Consider them to be tiny yet powerful culinary exclamation points.

When used wisely, they can partially take the place of salt that you might otherwise need when cooking.

The Bottom Line: The Approach Is Everything, Not Cheese.

The better course of action is to use cheese carefully and purposefully rather than outright prohibiting it. Cheese may provide health benefits from the fermentation process, including calcium-regulating vitamins and heart-supporting peptides. And cheese can definitely have a place at the table if it is consumed in moderation, particularly as part of a diet high in plants and balanced.

Now feel free to add a slice of Gruyère to your omelet, shave some Pecorino over your salad, or chew some aged cheddar cubes with fruit. Health and enjoyment can coexist as long as you are not treating cheese as a separate food group.