Dr. Cheng-Han Chen, an expert interventional cardiologist, reveals that cheese—often considered a diet indulgence—can actually support heart health when the right varieties are selected.
Cheese is commonly linked to high levels of saturated fat and sodium, factors known to elevate cardiovascular risk. Still, some types provide heart benefits when eaten in appropriate amounts.
The Unexpected Heart-Healthy Cheese Option
Dr. Chen, the medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, emphasizes that not all cheeses impact heart health equally. He notes certain cheeses with reduced saturated fat and salt can be included in heart-conscious diets. “Foods rich in saturated fat and sodium tend to heighten cardiovascular disease risk,” Dr. Chen explains. Yet, with moderation and smart selection, cheese can fit into a heart-healthy routine.
A 2022 study published in the journal Nutrients reported that consuming cheese might lower heart disease risk, supporting Dr. Chen’s view that cheese, specifically certain types, can be a positive dietary component.
Top Cheese Choice for Cardiovascular Well-being
Out of many options, Dr. Chen spotlights mozzarella for its favorable nutritional profile. Mozzarella stands out due to its lower saturated fat and sodium levels, alongside its beneficial protein and calcium content. “Mozzarella provides a good dose of protein, calcium, and even probiotics that support gut and immune functions,” he says. For instance, each ounce of mozzarella supplies over six grams of protein, 143 milligrams of calcium, and only 138 milligrams of sodium—making it a balanced choice.
The protein in mozzarella plays a vital role in tissue repair and overall wellness. According to USDA guidelines, adult men typically need 34 to 56 grams of protein daily, while women require 34 to 46 grams. Including mozzarella helps meet these nutritional needs while providing calcium for strong bones.
How Cheese Fits into a Heart-Healthy Eating Pattern
Dr. Chen advises moderation and wise cheese choices. He recommends avoiding processed cheeses like American cheese, which often contain excessive saturated fat and salt. “Such processed cheeses can be very high in sodium and saturated fats,” he warns, noting that the American Heart Association suggests limiting sodium to 2,300 milligrams daily, with a goal of 1,500 milligrams for those with hypertension. For example, a single slice of American cheese can have up to 390 milligrams of sodium.
To promote heart health, Dr. Chen suggests following dietary approaches like the DASH diet and Mediterranean diet. The DASH diet encourages reducing sodium and saturated fat while boosting intake of fruits, vegetables, whole grains, and lean proteins. The Mediterranean diet focuses on healthy fats, such as olive oil and nuts, paired with plenty of vegetables and lean meats. Both are linked to decreased cardiovascular risks.
Tips for Selecting Heart-Healthy Foods
To support cardiovascular wellness, Dr. Chen recommends opting for foods rich in fiber but low in saturated fats and sodium. “Generally, highly processed foods tend to be less healthy,” he explains. This is particularly important when picking cheeses, as many processed varieties include added preservatives and salt detrimental to heart health.
Careful label reading is crucial when purchasing mozzarella, as sodium levels vary by brand. “Picking mozzarella with minimal sodium helps avoid blood pressure spikes,” he advises. Choosing fresh mozzarella and controlling serving sizes enables enjoyment of this cheese within heart-smart eating plans.
Though cheese is often viewed as a treat contrary to heart goals, selecting the right kind—like mozzarella—and eating it moderately allows it to be part of a wholesome diet. By following Dr. Chen’s recommendations and embracing heart-healthy eating habits, cheese lovers can savor its benefits without risking their cardiovascular health.
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