Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, emphasizes that some cheeses high in saturated fat and sodium can increase the risk of cardiovascular disease. Conversely, a plant-based, high-fiber, and low-saturated fat diet can be beneficial for heart health. However, cheese can still be part of a heart-healthy diet if chosen carefully. Studies have shown that consuming cheese may lower the risk of heart disease, but more research is needed.
For those looking to maintain heart health, mozzarella is one of the best cheeses to include in a heart-healthy meal plan. It is a good source of protein and calcium, contains probiotics that benefit gut and immune health, and is lower in saturated fat and sodium compared to other cheeses. Mozzarella contains over six grams of protein, 143 milligrams of calcium, 138 milligrams of sodium, and about 4 grams of saturated fat per ounce. Sticking to diets low in sodium and saturated fat, such as the DASH diet or Mediterranean diet, can lower the risk of cardiovascular disease.
Protein is essential for the body, as high-protein diets can aid in weight loss and maintenance and reduce the risk of obesity-related diseases like cardiovascular issues. The USDA recommends that the average adult male consume 34 to 56 grams of protein daily and the average female consume 34 to 46 grams daily. Additionally, calcium is important for bone health, with nearly 3 in 10 people over 19 not getting enough. Good bone health can prevent falls and injuries, allowing for consistent physical activity, which is vital for heart health. The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity movement per week.
Dr. Chen advises avoiding heavily processed and manufactured cheeses, such as American cheese, due to their high levels of saturated fat and sodium. American cheese contains 390 milligrams of sodium per stick, exceeding the recommended daily limit of 2,300 milligrams. Instead, seek alternative sources of protein and calcium from lean meats, yogurt, beans, and leafy greens. When choosing heart-healthy foods, opt for those high in fiber, low in saturated fat, and low in sodium. Processed foods are generally less healthy, so it is advisable to prioritize whole, natural options for heart health.
In summary, while some cheeses high in saturated fat and sodium can pose risks to heart health, mozzarella is a heart-healthy option due to its lower levels of these components. Including mozzarella in a balanced diet can provide essential nutrients like protein and calcium, promoting overall heart health. Avoiding heavily processed cheeses and opting for whole, natural foods that are high in fiber, low in saturated fat, and low in sodium can further support cardiovascular well-being. Remember to consult with a healthcare professional for personalized dietary recommendations based on individual health needs and goals.
