Nutrition Diet: Which cheese should be avoided?

October 5, 2025 •

4 min read

According to the British Heart Foundation, some popular cheese varieties can have alarmingly high levels of saturated fat and sodium, key risk factors for heart disease. Understanding which cheese should be avoided or limited is crucial for anyone aiming to improve their nutritional diet and overall well-being. This guide breaks down the cheeses to watch out for, based on their nutritional profile and potential health risks.

Quick Summary

This guide outlines the types of cheese that are best to limit or avoid due to high saturated fat, excessive sodium, or potential bacterial risks. It covers processed cheese, high-fat and high-salt varieties, and soft cheeses for certain demographics. The article also provides a comparison of less healthy and healthier alternatives to help inform your dietary choices.

Key Points

Avoid Processed Cheese: American cheese slices and spray cheese are often high in sodium, fat, and additives, offering little nutritional value.
Limit High-Fat Varieties: Creamy cheeses like mascarpone, brie, and full-fat cheddar are high in saturated fat, which can raise cholesterol levels.
Watch Out for High-Sodium Cheeses: Brined and aged cheeses such as halloumi, feta, and blue cheese contain high salt levels, impacting blood pressure.
Use Caution with Soft Cheeses: Pregnant women and other vulnerable individuals should avoid soft cheeses made from unpasteurized milk due to the risk of listeria contamination.
Check Labels and Practice Moderation: Always read nutrition labels for fat and sodium content, and control portion sizes to keep your overall intake in a healthy range.

Why Some Cheeses Require a Second Thought

While cheese offers valuable nutrients like calcium and protein, some varieties are loaded with less-desirable components, including excessive saturated fat, sodium, and unnecessary additives. Overconsumption of these types can negatively impact weight management, blood pressure, and heart health over time.

The Problem with Processed Cheeses

Processed cheese products, such as individually wrapped American cheese slices, spray cheese, and cheese spreads, are engineered for a long shelf life and consistent texture, often at the expense of nutritional quality. Many are made by blending natural cheeses with other dairy products and adding preservatives, emulsifiers, and artificial colorings. This manipulation results in several nutritional downsides:

High Sodium: Processed cheese typically contains a significantly higher sodium content than natural cheese. A single slice of processed cheese can contain around 400 mg of sodium, a substantial portion of the recommended daily intake.
Unhealthy Fats: These products are often high in saturated fat and offer little nutritional value beyond calories. The added fats are often less healthy than those found naturally in quality, whole-milk cheese.
Additives and Preservatives: The long ingredient list is a red flag. The added emulsifiers and stabilizers mean your body isn't getting real, wholesome food.

High-Fat Cheeses and Heart Health

Some cheeses are notorious for their high saturated fat content, which can increase LDL ('bad') cholesterol levels and contribute to cardiovascular disease risk. While moderation is key for any high-fat food, it's wise to be particularly mindful of portion sizes for these varieties:

Mascarpone: An Italian cream cheese and a staple in desserts like tiramisu, mascarpone is exceptionally high in saturated fat. It's one of the highest-fat cheeses available.
Brie and Camembert: These soft, creamy cheeses are high in fat and calories. The creamy texture is a direct result of their high-fat content, making them very easy to overeat.
Cheddar (full-fat): A national favorite, full-fat cheddar is also high in saturated fat. Mature cheddar is often higher in salt as well.

High-Sodium Cheeses and Blood Pressure

High salt intake is a major contributor to high blood pressure, a significant risk factor for heart disease. Many aged and brined cheeses are naturally high in sodium. Always check the nutrition label for actual salt content, as it can vary by brand and age.

Halloumi: This popular grilling cheese is exceptionally high in sodium due to its brining process.
Feta: While lower in calories than many other cheeses, feta's brining means it is high in sodium. Rinsing it before eating can help reduce some of the salt.
Blue Cheeses (e.g., Roquefort, Stilton): The potent flavor of blue cheeses often comes with a high salt and fat content.
Parmesan: A small amount of grated parmesan adds a lot of flavor, but it is also very high in sodium and fat.

Soft Cheeses and Listeria Concerns

Pregnant women, the elderly, and those with weakened immune systems should be particularly cautious of soft, mold-ripened cheeses. These varieties, especially if made from unpasteurized milk, carry a higher risk of listeria contamination, which can cause severe illness. The CDC advises avoiding soft cheeses unless the label explicitly states they were made with pasteurized milk.

Cheeses to be wary of:
- Brie
- Camembert
- Queso fresco
- Blue-veined cheeses
- Certain types of Feta

Unhealthy vs. Healthier Cheese Options

Choosing healthier cheese options doesn't mean giving up flavor entirely. It's about making smarter, more informed choices. Here is a comparison to help guide your selections.


Feature	Less Healthy Choices	Healthier Alternatives
Saturated Fat	Mascarpone, Brie, Full-fat Cheddar, Processed Slices	Part-skim Mozzarella, Ricotta, Cottage Cheese, Goat Cheese
Sodium	Halloumi, Feta, Blue Cheese, Processed Slices	Swiss, Fresh Mozzarella, Ricotta, Low-sodium varieties
Additives	American Cheese (Processed), Velveeta, Spray Cheese	Any natural, unprocessed cheese with a simple ingredient list
Calories	Full-fat cheeses, heavily processed cheese products	Cottage cheese, Ricotta, Swiss

The Importance of Moderation and Label-Reading

No single food is entirely 'bad,' and cheese can be part of a healthy diet. However, for varieties high in saturated fat and sodium, moderation is key. Opt for smaller portions, use more flavorful cheeses like Parmesan sparingly, and always check labels for nutritional information. For heart health concerns, you can find helpful resources from the British Heart Foundation.

Conclusion

While a delicious addition to many meals, cheese's nutritional value varies widely. Processed cheese products and certain high-fat, high-sodium varieties should be limited or avoided in a healthy diet. For individuals with particular health risks, such as pregnant people or those with high blood pressure, avoiding soft cheeses made with unpasteurized milk or very high-sodium cheeses is advisable. By making mindful choices and focusing on moderation, you can still enjoy cheese as part of a balanced and nutritious eating plan.

Frequently Asked Questions

Processed cheese is considered unhealthy because it contains a higher amount of sodium, saturated fat, and additives compared to natural cheese. It is also often stripped of its natural nutrients and can be difficult to digest.

For better heart health, it is best to limit or avoid high-fat cheeses. Healthier options include fresh cheeses like ricotta, cottage cheese, and part-skim mozzarella, and using small amounts of strongly flavored hard cheeses like Parmesan.

Yes, but you should choose lower-sodium varieties and eat them in moderation. Cheeses like Swiss, fresh mozzarella, and ricotta are good options, while very salty cheeses like halloumi, feta, and blue cheeses should be limited.

Soft cheeses, especially those made from unpasteurized milk, carry a risk of listeria contamination, which can be dangerous for pregnant women and lead to severe illness or complications. The CDC recommends only consuming soft cheese if it is explicitly labeled as made with pasteurized milk.

No, the saturated fat content varies significantly between cheese types. Creamier cheeses like mascarpone, brie, and full-fat cheddar are typically higher, while fresh cheeses like ricotta and cottage cheese are lower.

For brined cheeses like feta and halloumi, rinsing them thoroughly under water can help wash away some of the surface salt. Another strategy is to use less of a strongly flavored cheese like Parmesan, as a small amount goes a long way.

Low-fat and reduced-fat versions can be a healthier alternative for reducing calorie and fat intake. However, some may contain additives to compensate for flavor and texture. It is best to check the ingredient list to ensure it is not highly processed.