Cheese is one of the most popular foods, present in the cuisines of different countries and cultures. However, a US cardiologist warned that not all types have the same effects on blood pressure. cardiovascular health. In that sense, he clarified that some can raise cholesterol and increase the risk of heart disease if consumed in excess.
How cheese influences heart health
Dr. Tariqshah Syed, chief of cardiology at Holy Name Medical Center in New Jersey, explained that the impact on health depends on three factors: the type of cheese, the amount consumed and what other foods it is accompanied with.
The specialist warned that cheeses high in saturated fat are the least healthy, since They raise levels of LDL cholesterol, known as “bad cholesterol,” which increases the risk of heart attack, stroke and other cardiovascular problems.
“Eating cheese in moderation generally has a small effect on LDL cholesterol, but high-fat cheeses can increase it if consumed in excess,” he explained in dialogue with Parade.
For this reason, he recommended carefully observing nutritional labels and controlling the daily amount ingested.
The American Heart Association advises that saturated fats make up less than 6% of total calories consumed per day.
On a 2000 kcal diet, that’s about 13 grams a day. Exceeding that number can alter cholesterol levels and increase blood pressure, a key factor in the development of heart disease.
Which cheeses harm the heart the most, according to an expert
Dr. Syed indicated that the most harmful cheeses for the cardiovascular system are those that have a high concentration of fat and sodium.
“The processed ones, in addition to the hard and whole ones, like cheddar and parmesan, are higher in saturated fat and salt, which can increase LDL and blood pressure,” he detailed.
The cheese cheddarfor example, contains 35 grams of total fat per serving, of which 22 are saturated, according to the British Heart Foundation (BHF). That amount exceeds the daily recommendation set by the American Heart Association.
Meanwhile, the specialist stressed that Even worse is mascarpone: a single serving provides 29 grams of saturated fat and 44 grams of total fat, according to the BHF, which makes it the least recommended for those seeking to take care of their heart.
Excess sodium is another critical factor. A half cup of cheese cheddar It has 364 milligrams, a figure that can raise blood pressure if consumed regularly. The ideal daily limit, according to American Heart Association guidelines, is 1,500 milligrams.
Which cheeses are healthier for the heart
Not all cheeses have the same impact on the body. According to Dr. Syed, there are healthier alternatives that provide beneficial nutrients without raising cholesterol as much.
“Those low in fat like mozzarella, ricotta and cottage cheese are better for heart health because they contain less saturated fat and sodium”he explained. Mozzarella cheese is recommended for its low fat and sodium content
These options are safer for those who need to control their cholesterol or blood pressure. In addition, they provide protein, calcium and essential vitamins such as A and B12, essential for muscle maintenance and bone health.
To achieve proper nutritional balance, The cardiologist recommended pairing the cheese with heart-healthy foods, such as fresh fruits, whole grains, or vegetables. This combination helps moderate portions and reduce the negative impact of sodium and saturated fat.