Food lovers told daily helping of one product 'slashes heart attack risk'
A new study has shown that eating a moderate amount of cheese can actually be good for your heart and help to reduce your risk of stroke - but there are a few important things to note
Cheese enthusiasts, rejoice! Contrary to popular belief that its high saturated fat and sodium content should make it a no-go for persons with heart disease, cheese has been shown to possess multiple health benefits when consumed in moderation.
Harvard Health Publishing highlights a 2023 review from Advances in Nutrition where researchers amalgamated data from numerous observational studies. These studies assessed the relationship between cheese consumption and overall health outcomes.
The findings of the review were positive; they suggest moderate cheese intake - specifically around 42.5 grams or 1.5 ounces daily - may actually be beneficial. Such amounts have been associated with lowering the risk of stroke, heart disease, and cardiovascular-related mortality.
Senior clinical nutritionist at Harvard-affiliated Massachusetts General Hospital, Emily Gelsomin, called this "reassuring news for cheese lovers". In her elaboration, she notes the role of fermentation in cheese production, reports Gloucestershire Live.
This process employs helpful microbes which digest milk sugar—in other words, lactose—and proteins to churn out distinctive tastes.
On top of this, Emily pointed out that some byproducts of fermentation might have mitigating effects on the potentially harmful sodium and saturated fat present in cheese.
Fermentation does wonders, according to her. It prompts bacteria found in varieties such as Cheddar, Parmesan, and Asiago to break down milk proteins.
This culminates in the creation of compounds akin to those found in blood pressure medications known as ACE inhibitors.
The fermentation process in cheese-making also leads to the production of vitamin K. According to Emily, this helps slow down the accumulation of harmful calcium deposits in the arteries and valves of the heart.
Cheeses like Muenster, Camembert, and Edam are known for their high vitamin K content.
Best cheeses for heart health
However, Emily noted that it's challenging to rank cheeses based on their health benefits, primarily due to a lack of studies comparing different types.
She also highlighted that serving sizes differ among various cheeses. For instance, a serving of cottage cheese is four ounces, while Cheddar, Parmesan or Swiss cheese servings are typically one ounce.
Certain cheeses have lower saturated fat content than others. Mozzarella and goat's cheese contain about 4g of saturated fat per ounce, whereas an ounce of Swiss, provolone, or cheddar has around 5g.
Soft cheeses like Brie and blue cheese also fall into this category.
Additionally, blue cheese, feta, and Parmesan tend to be higher in sodium compared to other varieties.
Emily stated: "I wouldn't want someone to look at a chart showing the nutrition breakdown of different cheeses and think they should avoid specific varieties.
"Those that are slightly higher in sodium or saturated fat, such as Parmesan, may have higher amounts of beneficial fermentation products."
She also issued a final warning against processed cheese, often labelled 'American cheese', due to its added ingredients like colourings and preservatives.
Although it's not inherently harmful, it doesn't provide the potential health advantages that natural cheese does. Emily also pointed out this applies to dairy-free or plant-based 'cheese', which frequently includes coconut oil, a source of high saturated fat.
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