Can I Eat Cheese with High Cholesterol? The Heart-Healthy Approach

November 22, 2025 •

3 min read

Recent studies suggest that moderate consumption of certain types of cheese does not significantly raise LDL ('bad') cholesterol levels in the same way as other saturated fats. So, can I eat cheese with high cholesterol? Yes, but moderation and strategic choices are key to enjoying it as part of a heart-healthy diet.

Quick Summary

Eating cheese is permissible with high cholesterol, provided you focus on portion control and select lower-fat varieties. The impact of cheese on blood lipids is more complex than its saturated fat content alone, influenced by the dairy's nutritional matrix. Choosing wisely allows for its inclusion in a balanced diet.

Key Points

Focus on Saturated Fat, Not Dietary Cholesterol: Modern research indicates that the saturated fat in cheese, not the dietary cholesterol, is the primary factor affecting blood cholesterol levels.
Choose Low-Fat and Part-Skim Cheeses: Options like part-skim mozzarella, cottage cheese, and ricotta have significantly less saturated fat, making them safer choices.
Practice Strict Portion Control: Keep serving sizes small (about 1 ounce) and use cheese as a flavorful accent rather than a main ingredient.
Leverage Strong Flavors: Harder, more pungent cheeses like Parmesan require less quantity to provide a strong flavor, helping to reduce overall intake.
Explore Plant-Based Alternatives: Vegan cheese substitutes offer a way to enjoy a cheesy flavor without any dairy-based saturated fat or cholesterol.
Pair with High-Fiber Foods: Combining cheese with vegetables, fruits, and whole grains can create a balanced meal that supports overall heart health.

Understanding Cheese and Cholesterol

The link between cheese and cholesterol is more nuanced than previously thought. For years, the high saturated fat content in many cheeses led to a blanket recommendation to avoid it with high cholesterol. However, more recent research suggests that the 'dairy matrix'—the complex structure of nutrients within cheese—may alter how the body processes its fats. This may explain why some studies show a less pronounced effect on LDL cholesterol from cheese compared to an equivalent amount of fat from butter.

Another important distinction is between dietary cholesterol (from food) and blood cholesterol. While cheese contains dietary cholesterol, most health professionals now agree that saturated fat has a greater impact on blood cholesterol levels. The American Heart Association (AHA) recommends limiting saturated fat to less than 6% of your daily calories. This is the number to watch when incorporating cheese into your diet. For a 2,000-calorie diet, that’s about 11–13 grams of saturated fat per day.

Healthier Cheese Choices and Smart Swaps

Not all cheese is created equal when it comes to saturated fat and sodium content. By making informed choices, you can still enjoy cheese without derailing your heart-healthy eating plan.

Healthier Cheese Options

Part-Skim Mozzarella: Lower in saturated fat and sodium, making it a great choice for pizza, salads, or Caprese skewers.
Cottage Cheese (Low-Fat or 2%): High in protein and lower in fat, it’s a versatile base for sweet or savory bowls.
Ricotta Cheese (Part-Skim): A creamy alternative to higher-fat spreads, perfect for lasagna or a dessert whipped with berries.
Feta Cheese (Reduced-Fat): This tangy, flavorful cheese adds a big kick to salads with a smaller serving size.
Goat Cheese: Often lower in fat than cow's milk cheeses, and its distinct flavor means a little goes a long way.

Cheeses to Limit or Avoid

Processed American Cheese: Typically high in saturated fat and sodium.
Brie and Camembert: These creamy cheeses are high in saturated fat.
Full-Fat Cream Cheese: Extremely high in saturated fat; opt for fat-free versions instead.

A Comparison of Cheeses for High Cholesterol


Cheese Type	Saturated Fat (per 1 oz serving)	Notes
Full-Fat Cheddar	~5.4g	High in saturated fat; use sparingly.
Low-Fat Cheddar	~1.2g	A much better alternative with less saturated fat.
Full-Fat Mozzarella	~2.9g	Moderate; portion-control is still important.
Part-Skim Mozzarella	~1.4g	Low-fat option; ideal for many dishes.
Full-Fat Feta	~3.8g	Moderate fat, but strong flavor allows for smaller portions.
Reduced-Fat Feta	~3g	A lower-fat choice for salads and wraps.
Full-Fat Ricotta	~1.4g	Lower fat than many hard cheeses, but part-skim is better.
Low-Fat Cottage (2%)	~0.4g	Very low in saturated fat and high in protein.

Practical Tips for Enjoying Cheese Responsibly

Practice Portion Control: Stick to a 1-ounce serving size, which is about the size of a pair of dominoes or a matchbox. Pre-portioning can help prevent overeating. For stronger, hard cheeses like Parmesan, a smaller amount is often all you need for flavor.
Use Cheese as an Accent: Rather than making cheese the main component of a meal, use it as a flavorful topping. Grate a small amount over a salad, soup, or pasta dish for a savory kick.
Balance with Fiber-Rich Foods: Pair cheese with heart-healthy foods like whole-grain crackers, fruits, or a vegetable salad. The fiber can help reduce overall cholesterol absorption.
Try Plant-Based Alternatives: If dairy cheese is still a concern, consider plant-based cheese substitutes. Made from nuts, soy, or other ingredients, these can be lower in fat and free of dairy cholesterol.

Conclusion: Moderation is Key

Ultimately, whether you can eat cheese with high cholesterol depends on how you approach it. You don't need to eliminate cheese entirely, but it is important to be mindful of its saturated fat and sodium content. By choosing lower-fat varieties, practicing strict portion control, and pairing it with other nutritious foods, cheese can remain a flavorful part of your diet. It is always recommended to discuss your dietary choices with a doctor or a registered dietitian to create a plan that best suits your individual health needs.

For more information on managing your intake of saturated fats, you can visit the American Heart Association website.

Frequently Asked Questions

The impact of cheese on blood cholesterol is complex. The saturated fat in cheese, rather than the dietary cholesterol, is the main concern. Choosing low-fat varieties and practicing moderation can help mitigate any potential negative effects.

Healthier cheese options include low-fat or part-skim varieties such as cottage cheese, ricotta, feta, and mozzarella. Hard cheeses like Parmesan can also be used in small quantities due to their concentrated flavor.

A standard serving size is typically 1 ounce. Health experts recommend keeping your overall intake of saturated fat low, and counting cheese toward that daily limit. Some guidelines suggest no more than two or three low-fat dairy servings per day.

No, you do not have to avoid all cheese. The key is moderation and making smart choices. You can enjoy cheese sparingly by choosing low-fat options and controlling your portion sizes.

The 'dairy matrix' refers to the unique way nutrients like fat and calcium are packaged within cheese. Some research suggests this matrix might affect how fat is absorbed by the body, potentially leading to a different metabolic response compared to fat from sources like butter.

You should limit or be very mindful of high-fat cheeses such as full-fat cheddar, American cheese, brie, camembert, and regular cream cheese due to their high saturated fat content.

Yes, plant-based alternatives made from ingredients like soy, nuts, or seeds can be a heart-healthy choice as they do not contain dairy saturated fat. Always check the nutritional label for other added fats and sodium.