Cheese can form part of a healthy, balance diet as it is rich in protein and calcium which are both important nutrients to get from our diet. However, cheese is also a source of saturated fat and can be high in salt.
If we consume too much it can contribute to weight gain and poor cholesterol levels which can contribute to heart diseases. In this week’s healthy tip we look at the saturated fat content of cheeses, and suggest heart healthier alternatives for you to try.
How much cheese?
Including some cheese in your diet has health benefits, but it’s worth being mindful about the amount we consume.
A 30g portion of cheese provides around 7% of your daily calories. The trouble is we can very easily eat much more than this in one sitting.
It’s a good idea to weigh your portions to make sure you don’t consume too much, particularly if you are consuming full fat varieties or are trying to lose weight.
Try not to consume more than three 30g portions each day.
Low fat and fat free cheeses
Choosing low fat and fat free cheese options is a great way to reduce our saturated fat consumption whilst still enjoying the flavour and benefiting from the protein and calcium cheese has to offer. Opt for fat free cottage cheese and reduced fat soft cheeses and hard cheeses like cheddar. Quark is a great option as its high in protein and much lower in fat than other soft cheeses.
Watch out for the salt
Some cheeses such as halloumi and feta can be very high in salt. It’s fine to consume these in moderation but try to find lower salt versions if possible, some supermarkets sell them.
Try to limit your consumption of these saltier cheeses to maybe one or two times a week.
For more tips on how to stay healthy, sign up for weekly healthy tips at www.heartresearch.org.uk/health-tips
