By Kim Mendel, RD CDN
Could cheese be the culprit behind your high cholesterol level and elevated blood pressure? Our love of cheese makes this question a difficult one, especially when most of us find a way to sneak cheese into our daily snacks and meals. Many varieties of cheeses contain large amounts of saturated fat and sodium. A big mistake people make is buying fat-free cheese which has higher sodium, sugar, and chemical contents. Here are some tips for deciding what cheese to buy without jeopardizing cholesterol and blood pressure levels, as well as without sacrificing taste and healthy nutrients.
Cheese can be a great source of calcium, vitamin D, and protein. Cheese can be used to help control hunger and blood sugar by combining it with a complex starch such as berries or whole grain crackers. Cheese can be melted into a side dish of quinoa or lentils and beans. The key is reading the label to determine if the cheese is helping, rather than hurting, your dietary intake. Things to look for on the label include:
Saturated Fat: This is the fat known to cause a rise in cholesterol. Look for cheese that contains 3 grams or less of saturated fat per serving size.
Sodium: In 2010, the major cheese-makers joined the National Salt Reduction Initiative in an effort to gradually lower sodium levels. The goal is 170 mg of sodium per serving. The key here is to look at the serving size. Most cheeses are based on a 1 ounce serving size. Every additional ounce doubles the sodium level. Look to eat 170 mg or less.
Calcium and Vitamin D: Most cheeses contain about 20 percent of our daily requirement of calcium in a 1 ounce serving. However, many vegan, soy and rice cheeses contain little, if any, calcium. Only fortified cheeses (nutrients added by the manufacturer) will contain vitamin D. Check the label.
Other things to remember: “Natural” doesn’t always mean healthier. Natural cheese varieties can still contain high sodium and fat amounts. The only carbohydrate in cheese is lactose, unless fruit is also blended in. All cheese is gluten free, unless processed in a facility that makes gluten foods.
It is best to read labels carefully, and look for reduced and lower fat cheeses.
Kim Mendel is a Registered Dietician and Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at km432@cornell.edu