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Is Cheese Bad for Cholesterol? (Dietary vs Blood Cholesterol)

Jonah Kincaid — Mon, 25 Sep 2023 06:34:18 +0000

Cholesterol has long been a topic of concern in the realm of nutrition and health. And cheese has come under scrutiny due to its cholesterol content and its potential impact on blood cholesterol levels. In this comprehensive exploration, we delve into the science behind the question: Is cheese bad for cholesterol? The answer might surprise you…

Understanding cholesterol

Before we take a deep dive into the topic of cheese and cholesterol, let’s cover some basics.

What is cholesterol?

Cholesterol is a lipid molecule essential for building cell membranes, producing hormones (such as oestrogen and testosterone), and aiding in the digestion of fat-soluble vitamins.

Our bodies naturally produce cholesterol, but it is also obtained from dietary sources. Some examples of cholesterol-rich foods include animal products like cheese, eggs and meat.

Different types of cholesterol

Cholesterol travels through the bloodstream attached to lipoproteins. Lipoproteins are complex molecular structures in the blood that play a crucial role in transporting fats, including cholesterol and triglycerides, throughout the body. They consist of a combination of lipids (fats) and proteins, hence the name “lipoproteins”.

Two key types of cholesterol are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL cholesterol is often referred to as “bad” cholesterol because it transports cholesterol to tissues, including artery walls, where it can contribute to plaque formation.

On the other hand, HDL cholesterol is considered “good” cholesterol because it helps remove excess cholesterol from the bloodstream.

Dietary cholesterol vs. blood cholesterol

Additionally, it’s essential to distinguish between dietary cholesterol and blood cholesterol when discussing the impact of cheese on cholesterol levels.

These two concepts are often confused but play different roles in our overall health.

Dietary cholesterol

Dietary cholesterol refers to the cholesterol found in the foods we eat, such as cheese, eggs and meat.

Cheese does contain dietary cholesterol, but it’s important to understand that dietary cholesterol has a relatively modest impact on blood cholesterol levels for most people. The body has a sophisticated system for regulating cholesterol, and dietary cholesterol is just one piece of the puzzle.

Research has shown that while some individuals may experience a slight increase in blood cholesterol from consuming high-cholesterol foods, many others do not. The body compensates for the cholesterol we consume by producing less of it internally.

Therefore, dietary cholesterol, including that found in cheese, may not be the primary driver of high blood cholesterol in most cases.

Blood cholesterol

On the other hand, blood cholesterol refers to the cholesterol circulating in our bloodstream. It consists of LDL and HDL cholesterol.

The factors that most significantly influence blood cholesterol levels are the types of fats we consume, particularly saturated and trans fats. Cheese, especially full-fat and aged varieties, can contain significant amounts of saturated fat.

Furthermore, high saturated fat intake is known to raise LDL cholesterol levels for some individuals.

Research findings

Research exploring the relationship between cheese consumption and cholesterol levels has produced mixed results. While some studies have suggested that the saturated fat in cheese can raise LDL cholesterol, others have found no significant effect.

Moreover, it’s important to recognise that the impact of dietary cholesterol and saturated fat on blood cholesterol levels varies among individuals. Genetics, overall diet and lifestyle factors all play roles in determining how cheese affects cholesterol.

Nutrient variation across cheese types

Without a doubt, cheese is a rich source of macronutrients and minerals, being rich in proteins and calcium. However, some cheeses may be high in calories, saturated fats and sodium.

Furthermore, it’s important to note that the nutritional content of cheese can vary significantly depending on the type of cheese.

With that in mind, let’s take a look at the saturated fat content in 10 popular cheeses.

Five cheeses with a high saturated fat content

Mascarpone

Mascarpone, known for its creamy and luxurious texture, is an Italian cream cheese with relatively high fat content. With 30 grams of saturated fat and 43 grams of total fat per 100 grams, it’s undoubtedly a decadent choice.

Mascarpone’s mild, slightly sweet flavour makes it a versatile ingredient in both sweet and savoury dishes, from tiramisu to pasta sauces.

Its consumption, especially in large quantities, may have a notable impact on LDL cholesterol levels due to its saturated fat content. Moderation is advisable for those concerned about their cholesterol.

Manchego

Manchego, hailing from Spain, boasts a rich, nutty flavour. It contains 25 grams of saturated fat per 100 grams.

Traditionally made from sheep’s milk, Manchego’s aged varieties offer a strong savoury taste and crumbly texture. It’s a delightful addition to cheese platters and pairs beautifully with Spanish wines.

Regular consumption of this cheese, especially in large portions, may contribute to increased LDL cholesterol levels, warranting moderation in its intake.

Provolone Piccante

Next, we have Provolone Piccante, an Italian aged pasta filata cheese. It contains 22 grams of saturated fat and 30 grams of total fat per 100 grams. And its slightly spicy flavour makes it an ideal choice for sandwiches and salads.

Frequent consumption of this cheese, particularly when consumed in generous servings, could potentially lead to elevated LDL cholesterol levels.

Parmigiano Reggiano

Parmigiano Reggiano, often dubbed the “King of Cheeses,” is a beloved Italian cheese. With 21 grams of saturated fat per 100 grams, it’s a high-quality cheese with a rich, nutty taste.

Grated over pasta or risotto, shaved onto salads or enjoyed on its own, Parmigiano Reggiano is a gourmet delight.

Its impact on LDL cholesterol levels would be influenced by overall dietary choices and portion sizes. Enjoying it in moderation is a prudent approach. And enjoying Parmigiano Reggiano grated over food may be a safer option than eating it as a table cheese.

Gruyère

Gruyère, a Swiss cheese with a sweet and slightly salty flavour profile, contains 21 grams of saturated fat per 100 grams.

Its creamy texture and meltability make it an excellent choice for fondue and quiches, while its distinct flavour elevates sandwiches and cheeseboards.

As with the examples above, moderation is advisable for cheese lovers who are concerned by their blood LDL levels.

Five cheeses with a low saturated fat content

Caciotta

Caciotta, an Italian cheese, offers a milder taste with 13 grams of saturated fat and 20 grams of total fat per 100 grams.

It is often enjoyed fresh or aged, making it a versatile cheese that can be paired with fruits, bread or incorporated into recipes like pasta dishes and omelettes.

While it may have a milder impact on LDL cholesterol, prudent consumption is still recommended.

Bocconcini

Next, we have Bocconcini which are small Mozzarella cheese balls. This bite-size cheese is known for its mild, milky flavour. With 11 grams of saturated fat per 100 grams, Bocconcini is a popular choice for Caprese Salads, sandwiches and appetisers.

As with Caciotta, this pasta filata has a moderate impact on blood LDL levels. Hence, consumption is still advised in moderation.

Fresh Chèvre

Fresh Chèvre, a creamy goat cheese, offers a delightful tangy and earthy flavour. It contains 11 grams of saturated fat and 18 grams of total fat per 100 grams.

Often enjoyed spread on crackers, mixed into salads or used in savoury and sweet recipes, Fresh Chèvre adds a distinctive taste to dishes.

Due to its low saturated fat content, this is usually a safe option for most people watching their blood cholesterol levels.

Ricotta

Ricotta is known for its delicate and slightly sweet flavour. With 8 grams of saturated fat per 100 grams, it’s a versatile ingredient in both Italian cuisine and desserts.

Moreover, Ricotta is a popular ingredient sin dishes such as lasagne, stuffed pastas and cheesecakes.

Consumed in moderation, Ricotta is less likely to make a significant contribution to LDL cholesterol levels than most cheeses.

Quark

Finally, Quark is a creamy and soft cheese with a mild flavour. It’s particularly low in saturated fat, with only 1.7 grams, and contains 3 grams of total fat per 100 grams.

This makes it a lower-fat alternative compared to many other cheeses. Quark is often used in European recipes for both sweet and savoury dishes, such as cheesecakes and spreads.

It is among the cheeses least likely to have a significant impact on LDL cholesterol levels when consumed in sensible amounts.

Other strategies to lower LDL cholesterol levels

While moderating cheese consumption and choosing lower-fat varieties can be part of a strategy to manage LDL cholesterol levels, there are several additional lifestyle changes and dietary choices that can contribute to improved heart health:

Increase fibre intake: Incorporating more soluble fibre-rich foods like oats, beans, lentils, fruits and vegetables into your diet can help lower LDL cholesterol levels. Soluble fibre binds to cholesterol in the digestive tract and facilitates its removal from the body.
Choose healthy fats: Consume more unsaturated fats, such as those in olive oil, avocados and fatty fish like salmon. These fats can have a positive impact on LDL cholesterol.
Physical activity: Engaging in regular physical activity can raise HDL (good) cholesterol and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise per week.
Weight management: Losing excess weight, if needed, can lead to improvements in cholesterol levels. Even modest weight loss can have a positive effect on LDL cholesterol.
Reduce trans fats: Minimise or eliminate sources of trans fats, often found in processed and fried foods. Trans fats can raise LDL cholesterol and lower HDL cholesterol.
Limit added sugars: High sugar intake can contribute to obesity and metabolic disturbances, which can impact cholesterol levels. Reducing sugary beverages and sweets can be beneficial.
Moderate alcohol consumption: If you consume alcohol, do so in moderation. Small to moderate amounts of alcohol may have a favourable effect on heart health, but excessive drinking can have adverse effects.
Smoking cessation: Quitting smoking can lead to improvements in HDL cholesterol and overall cardiovascular health.

It’s essential to remember that individual responses to dietary and lifestyle changes can vary. Consulting with a healthcare professional or a registered dietitian can provide personalised guidance.

Conclusion: Consumption of cheese may not lead to higher blood cholesterol levels but…

In conclusion, whether cheese is “bad” for cholesterol depends on individual factors and dietary choices.

While cheese does contain dietary cholesterol, its impact on blood cholesterol levels is influenced by a multitude of factors, including genetics and overall diet. For most people, saturated fat intake has a more significant effect on blood cholesterol than dietary cholesterol.

Therefore, enjoying cheese in moderation, practising portion control and choosing lower-fat cheese options are prudent approaches to incorporating this dairy delight into a heart-healthy diet.

Ultimately, maintaining a balanced diet that includes a variety of foods like fruits, vegetables, whole grains and lean proteins is crucial for managing cholesterol levels.

If you have specific concerns about your cholesterol levels, consulting with a healthcare professional or registered dietitian is recommended to receive personalized guidance tailored to your health goals.

References

Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.

cheesescientist.com

The post Is Cheese Bad for Cholesterol? (Dietary vs Blood Cholesterol) appeared first on Cheese Scientist.

25 Healthiest Types of Cheese (Based on Lab Testing)

Jonah Kincaid — Tue, 22 Feb 2022 01:26:06 +0000

Cheese has long been a beloved dairy product, adored for its rich flavours and versatility. However, concerns about its impact on health have left many wondering: Is cheese actually healthy? In this blog post, we will delve into the nutritional value of cheese and explore the healthiest cheeses available.

Is cheese actually healthy?

Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.

So, this leads us to the question: is cheese healthy? Well, there is no straight-forward answer to this question. The reason for this is that all cheeses are different. While some may be high in good fats, others may contain too much bad fats or salt.

On the other hand, most cheeses are a good source of protein and calcium.

Which type of cheese is healthiest?

Furthermore, as consumers, we all have different dietary needs. As a result of this, a cheese that’s a good option for one person may not be suitable for another.

For this reason, we will break this post into separate sections looking at specific nutritional assessments.

Cheeses with a high protein content

Let’s get the ball rolling with an assessment of the protein content in cheese. Protein is an essential nutrient that plays a vital role in numerous bodily functions. As a result, incorporating high protein cheeses into your diet can provide a significant boost.

More specifically, protein helps build and repair tissues, supports the immune system and contributes to satiety. Actually, the recommended daily protein intake for the average adult is approximately 0.8 grams per kilogram of body weight¹.

You can read more about why cheese contains protein in our dedicated post here.

Now, let’s have a look at five cheeses that are very high in protein.

Grana Padano (36 g of protein²)

Originating from northern Italy, Grana Padano is a renowned cheese that dates back to the 12th century. Made from cow’s milk, this pressed cooked cheese is aged for a minimum of nine months, resulting in a pale-yellow interior with a granular texture.

Grana Padano offers a delicate and nutty flavour, perfect for grating over pasta dishes or enjoying on its own as a table cheese.

Parmigiano Reggiano (32 g of protein²)

Hailing from the Emilia-Romagna region of Italy, Parmigiano Reggiano is an iconic cheese with a history spanning over nine centuries. Known as the “King of Cheeses”, local artisans craft this cheese from raw cow’s milk and age their wheels for a minimum of 12 months.

This hard, granular cheese boasts a rich, complex flavour profile with notes of fruit, nuts and umami. Undoubtedly, Parmigiano Reggiano is a staple in Italian cuisine, and you can enjoy it grated over pasta, risotto and salads.

Pecorino (29 g of protein²)

Another Italian cheese that is packed in protein is Pecorino. Pecorino is a distinctive cheese made from 100% sheep’s milk. It comes in various styles and ageing periods, each offering a unique taste experience.

Young Pecorino tends to be mild, with a slightly tangy flavour, while aged versions develop a more robust profile. Pecorino Romano, one of the most famous types of Pecorino, has a crumbly texture and a salty, tangy taste, making it an ideal grating cheese for pasta dishes.

Gruyère (29 g of protein²)

Without a doubt, Gruyère is Switzerland’s most famous cheese with a heritage dating back centuries. Swiss cheesemakers use from raw cow’s milk to craft a semi-hard wonder that boasts a smooth, creamy texture.

Moreover, its flavour is rich, nutty and slightly sweet, with delightful hints of fruit and a subtle earthiness. Gruyère is a versatile cheese that can be enjoyed in a variety of ways. It is perfect for melting, making it a staple in fondue, quiches and gratins.

Caciocavallo (29 g of protein²)

Our final high protein cheese is Caciocavallo, an Italian cheese with ancient origins. Traditionally produced using raw milk in southern Italy, it is shaped like a teardrop and hung to age. In more modern times, cheesemakers use either raw or pasteurised cow or sheep milk to make Caciocavallo.

The flavour of Caciocavallo varies depending on the type of milk used and the ageing process. Young Caciocavallo has a mild and buttery taste, while aged versions develop a stronger, more complex flavour. It is a versatile cheese suitable for melting, grilling, or enjoying on a cheese board.

Looking for more high protein options? We’ve got our top 15 list of the highest protein cheeses here.

Low fat cheeses (saturated and unsaturated fats)

While fat is an important component of a balanced diet, opting for low-fat cheeses can be beneficial for those watching their fat intake.

As you might be aware, there is more than one type of fat in food. And some fats are more detrimental to our health than others⁴. You can read more about the different types of fat in our in-depth post here.

Moreover, some types of cheeses contain less saturated fat³, which is associated with an increased risk of heart disease. Now, let’s dive into our list of five cheeses that are low in fat.

Quark (3 g of total fats²)

Originating from Central Europe, Quark is a fresh cheese that has been enjoyed for centuries. Made by curdling soured milk and then straining the whey, Quark has a smooth and creamy texture similar to yoghurt.

Quark possesses a mildly tangy and slightly sweet flavour, making it a versatile ingredient in both sweet and savoury dishes. Furthermore, Quark is a common ingredient in spreads, dips, desserts and as a topping for fruits. It pairs well with fresh herbs, honey, or jams for added flavour.

Cottage Cheese (10 g of total fats²)

Cottage cheese is a soft and lumpy cheese made from cow’s milk. The curds are gently separated from the whey, resulting in a curd-like texture. Due to its production method, this fresh cheese is low in fat.

It has a mild and slightly tangy taste, with a subtle hint of sweetness. Cottage cheese is a popular nutritious and protein-rich snack. But you can also combine it with fruits, vegetables or savoury ingredients like black pepper and herbs.

Ricotta (13 g of total fats²)

Our next low-fat cheese is Italy’s Ricotta. To make this fresh and creamy cheese, Italian cheesemakers would use whey leftover during the production of other cheeses like Mozzarella. Ricotta has a smooth, grainy texture and a delicate, slightly sweet flavour with hints of nuttiness.

This Italian whey cheese is very versatile and shines in both sweet and savoury dishes. It is a popular choice for Italian desserts like cannoli and tiramisu and is also used in pasta fillings, lasagne and pancakes.

Bocconcini (18 g of total fats²)

Staying in Italy, Bocconcini is a fresh pasta filata cheese, traditionally made from buffalo milk. These small, round cheese balls have a soft and elastic texture. Bocconcini has a mild and milky flavour with a subtle tang.

It is a common addition to salads, particularly the classic Caprese salad. To make a Caprese salad, you can pair Bocconcini (or other fresh Mozzarella cheeses) with ripe tomatoes, fresh basil and a drizzle of olive oil. You can also enjoy Bocconcini as a snack or add it to pasta dishes and pizzas for a creamy and indulgent touch.

Fresh Chèvre (18 g of total fats²)

Our final low-fat cheese is Fresh Chèvre. This type of goat cheese finds its origins in France and has a creamy and spreadable texture. Fresh Chèvre offers a distinct tangy and slightly acidic flavour profile with hints of citrus and herbs.

This versatile cheese is perfect for spreading on bread or crackers, and it adds a delightful creaminess to salads and sandwiches. It pairs well with fruits like figs or pears, honey and nuts, enhancing the overall taste and texture of dishes.

Looking for more low-fat options? We’ve listed the 15 best cheeses that are low in fat in this post here.

Cheeses that contain a high amount of calcium

Calcium is crucial for maintaining strong bones and teeth, regulating blood pressure and supporting muscle function. And consuming high calcium cheeses is an excellent way to meet your daily calcium requirements.

Here is our list of five cheeses that have a high calcium content.

Comté (993 mg of calcium²)

Comté finds its origins in the Franche-Comté region in eastern France. Made from unpasteurised cow’s milk, it undergoes a long ageing process, resulting in a firm and dense texture.

This classic mountain cheese boasts an incredibly complex flavour profile that can range from nutty and slightly sweet to fruity and earthy, depending on its age.

Moreover, Comté is a very versatile cheese suitable for a cheeseboard, melting in gratins, or as a delightful addition to sandwiches and salads.

Kefalotyri (975 mg of calcium²)

Our next high calcium cheese comes from Greece. Kefalotyri is a traditional Greek cheese with origins dating back centuries. Made from sheep’s or goat’s milk, this hard and salty cheese often ages for several months before it is ready for consumption.

As a result, Kefalotyri develops a crumbly texture and a robust flavour with tangy and spicy undertones. Because of its texture and flavour, this Greek cheese is a popular ingredient the local cuisine. Some examples of dishes that celebrate Kefalotyri include Pastitsio or Saganaki.

Provolone Dolce (893 mg of calcium²)

We’re in Italy again for the third highest calcium cheese on our list. Provolone Dolce, originating from southern Italy, is a semi-soft, pasta filata cheese. It is made from cow’s milk and has a mild, buttery flavour with a hint of tanginess.

Provolone Dolce has a smooth and supple texture that becomes more elastic when melted. Hence, you will want to melt this classic cheese in sandwiches, pizzas and pasta dishes.

Furthermore, you can enjoy this sweet pasta filata on its own as a table cheese, or pair it with cured meats, olives and crusty bread.

Manchego (893 mg of calcium²)

There is no question that Manchego is Spain’s most iconin cheese. Manchego has a firm and crumbly texture with a pale ivory colour. And its flavour is rich, nutty and slightly tangy, with a pleasant sweetness.

The locals often serve Manchego on a cheeseboard or grated over salads and roasted vegetables. Also, it pairs excellently with Spanish wines, quince paste and Marcona almonds, enhancing its unique characteristics.

Jarlsberg (825 mg of calcium²)

The final high calcium cheese on our list is Jarlsberg. Originating from Norway, Jarlsberg is a popular cheese known for its sweet and nutty taste. It is made from cow’s milk and has a semi-soft texture with large, irregular holes.

This cheese is versatile and can be enjoyed on sandwiches, melted in dishes like quiches and fondues, or simply savoured on its own.

Low sodium (salt) cheeses

Sodium is an essential mineral involved in various bodily functions, but excessive sodium intake can lead to health issues such as high blood pressure.

Unfortunately, you can’t make cheese without using salt (and sodium). Indeed, salt plays an important role in both the production and ageing of almost every type of cheese.

However, opting for low sodium cheeses can help reduce your overall sodium intake. Reading labels and selecting cheeses with reduced sodium content is advisable for people aiming to limit their sodium intake. Read on for five of the best low sodium cheeses.

Paneer (18 mg of sodium²)

Paneer, originating from the Indian subcontinent, is a fresh cheese commonly used in Indian cuisine. It is made by curdling heated milk with lemon juice or vinegar, resulting in a soft and crumbly texture.

Overall, Paneer has a mild and slightly tangy taste, allowing it to absorb the flavours of the dishes it is used in. It is a versatile cheese used in various Indian recipes such as curries, tikka masala and paneer tikka. Besides, Paneer is a popular choice for vegetarians since it does not contain animal rennet.

Mascarpone (54 mg of sodium²)

Originally from Italy, Mascarpone is a creamy and indulgent cheese made from cow’s milk. It has a rich, buttery texture and a mildly sweet flavour. Today, Mascarpone is famously used in desserts like Tiramisu, where its velvety consistency adds a lusciousness to the dish.

In addition to Tiramisu, you can add Mascarpone to savoury dishes like pasta sauces or spread it on bread as a delightful topping.

Burrata (304 mg of sodium²)

In the age of social media, one cheese has shone the brightest. Burrata, originating from the Apulia region in southern Italy, is a fresh pasta cheese. It is made from Mozzarella and cream, resulting in a thin, delicate outer shell encapsulating a soft and creamy centre.

Burrata has a mild, milky flavour with hints of sweetness. It is commonly enjoyed in salads, paired with ripe tomatoes, fresh basil and a drizzle of olive oil.

Wensleydale (321 mg of sodium²)

Wensleydale is a cheese with English origins, specifically from the Wensleydale region in Yorkshire. It is a crumbly and creamy cheese made from cow’s milk. This pressed cheese has a mild and slightly sweet flavour with a pleasant tanginess.

It is often flavoured with different fruits like cranberries or apricots, enhancing its taste profile. Due to the sugar content in most of the flavourings, the healthiest versions of Wensleydale are the unflavoured ones.

Requesón (387 mg of sodium²)

Our final low salt cheese is Requesón. Commonly found in Central and South American cuisines, Requesón is a soft and fresh cheese made from whey. It has a creamy and slightly grainy texture. And a mild and slightly tangy flavour with subtle earthy notes.

It is often used in traditional dishes like empanadas, tamales or spread on tortillas. This whey cheese is very versatile and can be enjoyed in both savoury and sweet recipes.

Cheeses with low cholesterol content

The role of dietary cholesterol in relation to human health has been a topic of scientific debate in recent years. Previously, it was believed that consuming foods high in cholesterol, such as eggs and certain dairy products, would raise blood cholesterol levels and increase the risk of cardiovascular disease.

However, current research suggests that the impact of dietary cholesterol on blood cholesterol levels may not be as significant as once thought⁵. You can read more about this ongoing debate in our post dedicated to cholesterol in cheese here.

Having said that, if you want to limit your cholesterol intake, we’ve got five great low-cholesterol cheeses for you!

Bel Paese (18 mg of cholesterol²)

Bel Paese, originating from Italy, is a semi-soft cheese with a mild and buttery flavour. It was created in the early 20th century as a milder alternative to stronger-smelling cheeses.

This popular pressed cheese has a smooth and creamy texture with a delicate aroma. Due to its mild flavour, it is a popular addition to sandwiches, salads and pasta dishes.

Moreover, this cheese pairs well with fruits, crusty bread, and light-bodied wines, adding a touch of elegance to any meal.

Buffalo Mozzarella (33 mg of cholesterol²)

Also known as Mozzarella di Bufala, Buffalo Mozzarella is a traditional Italian cheese made from the milk of water buffaloes. It has a soft and elastic texture with a delicate and milky flavour.

While you can serve this versatile cheese in many different ways, the most popular dish is most certainly a Caprese salad. Scroll back up to our Bocconcini section for the recipe.

Ricotta Salata (54 mg of cholesterol²)

Our next low cholesterol cheese also hails from Italy. Ricotta Salata is a variation of Ricotta cheese that undergoes a process of salting and ageing. Consequently, it develops a firm and crumbly texture and a savoury flavour.

Presently, Ricotta Salata is commonly used as a grating cheese in Italian cuisine, adding a savoury touch to pasta dishes, salads and roasted vegetables.

String Cheese (54 mg of cholesterol²)

String Cheese, popularised in the United States, is a type of cheese that is typically made from Mozzarella. Due to its distinctive stringy texture, String Cheese is the ultimate midnight snack. And its a relatively healthy one too!

This version of Mozzarella has a mild and slightly salty flavour, making it appealing to both children and adults.

Oaxaca (71 mg of cholesterol²)

The final cheese on our healthiest list hails from Mexico. Oaxaca is a semi-soft pasta filata cheese named after the region where it is traditionally made. It has a stringy and elastic texture, similar to String Cheese or Mozzarella.

On the palate, Oaxaca offers a buttery and slightly tangy taste with a hint of saltiness. It is a common ingredient in Mexican cuisine, in dishes like Quesadillas, Enchiladas and Chiles Rellenos.

Summary: specific cheeses for specific dietary needs

In conclusion, the healthiest types of cheese depend on individual dietary needs and preferences. High protein cheeses provide a protein boost to your diet, while low-fat cheeses help reduce overall fat intake.

Moreover, high calcium cheeses contribute to strong bones and teeth, and low sodium cheeses aid in limiting sodium intake. And finally, low cholesterol cheeses can be a suitable choice for those monitoring their cholesterol levels.

Remember to consult with a healthcare professional or registered dietitian to determine which cheeses align with your specific dietary requirements. With the right choices, cheese can be enjoyed as a delicious and nutritious addition to a well-balanced diet.

Did your favourite cheese not appear on this list? Drop us a comment below and we’ll give you a summary of its nutrition facts.

References

¹ Protein RDI for adult women is 0.75g/kg of body weight and for adult men is 0.84g per kg of body weight: Dietitians Australia

² Cheese nutritional values assembled by The Cheese Scientist using nutrition facts from nutritionvalue.org and/or cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.

³ Type of fat in cheese: Harvard T.H. Chan’s The Nutrition Source.

⁴ Fat RDI data and different types of fat: Cleveland Clinic’s Healthy Fat Intake resource.

⁵ Dietary Cholesterol and Cardiovascular Risk: A Science Advisory: American Heart Association

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.

cheesescientist.com

The post 25 Healthiest Types of Cheese (Based on Lab Testing) appeared first on Cheese Scientist.