7 facts about cheese: What are its good and bad aspects, and how should you eat it for heart health?

Whether appearing in toast, pasta, or simply as a few slices on a snack plate, cheese has long been a familiar ingredient in many Vietnamese households. Rich in nutrients but also posing potential cardiovascular risks, cheese often leads people to wonder: how much is enough, and are some types of cheese "healthier" than others?

This article summarizes seven facts about cheese from a nutritional perspective, helping you better understand a food that is both appealing and requires moderation in a modern diet.

Is cheese really good for your health?

Cheese provides many essential nutrients such as protein and calcium – important components that help maintain muscle strength, bones, and teeth, and support metabolic processes.

However, the rich, creamy nature of cheese comes with a relatively high amount of saturated fat and salt. If consumed in excess, you may face the risk of increased cholesterol, high blood pressure, and cardiovascular diseases such as heart attack or stroke.

Soft, fresh cheeses like ricotta or low-fat cottage cheese generally contain less saturated fat, making them more suitable for people who need to control their blood lipid levels or weight. Even low-fat cheeses still contain fat, but the proportion of saturated fat is significantly lower than in full-fat cheeses.

How much cheese should you eat in a day?

Cheese can absolutely be included in a healthy diet, as long as you control your intake. The recommended serving size for hard cheese is about 30g per day – roughly the size of a small matchbox or half the length of your index finger multiplied by the height of your fingertip.

Serving sizes for soft cheese vary. Full-fat cream cheese is typically around 15g (equivalent to one tablespoon), while low-fat varieties are around 30g, and fresh cheese—which is lower in saturated fat—is about three tablespoons.

Cheese and cholesterol

Like most full-fat dairy products, cheese contains a significant amount of saturated fat. This group of fats can increase "bad" cholesterol, thereby increasing the risk of cardiovascular disease.

The UK recommends that men should not consume more than 30g of saturated fat per day, and women 20g. A typical serving of cheddar cheese already provides about 6g of saturated fat.

Nutrition statistics from 2020 in the UK show that 9% of the saturated fat in the average diet comes from cheese – a noteworthy figure. For people with high cholesterol, moderating their diet and prioritizing low-fat cheese is essential.

Is cheese a good source of protein?

Cheese is a protein-rich food, providing essential amino acids for body growth and repair. Approximately 25% of the energy in cheese comes from protein. A 30g serving of hard cheese or 60g of fresh cheese contains about 8g of protein.

However, daily protein requirements depend on body weight. A person weighing 60kg needs about 45g of protein per day, while a person weighing 75kg needs about 55g. Therefore, cheese can contribute, but it shouldn't be the primary source of protein; you still need to supplement it from meat, fish, eggs, beans, lentils, nuts, and yogurt.

How rich in calcium is cheese?

The calcium in cheese plays a role in maintaining strong bones and teeth, regulating heart rhythm, and supporting blood clotting. The daily requirement for an adult is approximately 700mg of calcium.

Hard cheeses like cheddar or edam are richer in calcium than soft cheeses. A serving of cheddar provides about 220mg of calcium; mozzarella contains over 100mg. Besides cheese, you can get calcium from milk, yogurt, leafy green vegetables, or fish eaten whole, such as sardines.

Is goat cheese better than cow cheese?

Many people believe goat cheese is a "healthier" choice, but in reality, the nutritional difference isn't that significant. Hard goat cheese contains about 6g of saturated fat and 0.6g of salt per serving – roughly the same as cheddar. Soft goat cheese has about 5.5g of saturated fat, similar to brie.

Goat cheese is sometimes easier to digest for people with lactose intolerance, but its lactose content is still comparable to many other semi-soft cheeses.

Is grated cheese or sliced cheese better?

From a health perspective, grated cheese can be "safer" if you use it sparingly. A slice of cheese typically weighs 20-30g, and many people habitually use 2-3 slices in a sandwich, which is double the recommended amount. When grating cheese, you usually sprinkle a smaller amount, but you still need to be mindful because it's easy to exceed the recommended serving without realizing it.

Cheese isn't inherently bad, nor is it entirely "healthy." The important thing is understanding the characteristics of each type and adjusting your intake accordingly. When consumed in moderation and as part of a varied diet, cheese can still be a delicious—and safe—part of your daily meals.

(Vietnam+)

Source: https://www.vietnamplus.vn/7-su-that-ve-phomai-tot-xau-ra-sao-va-nen-an-the-nao-de-tot-cho-tim-mach-post1081770.vnp