Who doesn’t love cheese? It adds flavor, texture, and enjoyment to snacks and meals. While cheese is a good source of protein and calcium, it can also be high in saturated fat, sodium, and cholesterol, which may increase LDL cholesterol (the “bad” kind) and raise blood pressure—both of which contribute to heart disease risk.
But the good news is that you don’t have to give up cheese entirely on a heart healthy diet. By understanding how to read nutrition labels and making mindful choices, you can enjoy cheese without compromising your heart health. Here’s how to pick cheeses that deliver flavor and balance.
How Saturated Fat Affects Heart Health
Saturated fat is commonly found in animal products like cheese, and it plays a key role in raising LDL cholesterol. It is important to limit this nutrient in a heart healthy diet, but we need to limit, not eliminate (1).
As for trans fat, cheese does contain some, but the trans fat in cheese is naturally occurring which is less concerning than the now-banned industrial trans fats previously found in processed foods.
The American Heart Association recommends that saturated fat make up no more than 5–6% of total daily calories, which equates to about 13 grams or less per day for someone eating 2,000 calories (1).
How Sodium Affects Heart Health
Sodium plays a significant role in managing blood pressure. When sodium levels in the diet are too high, it causes the body to retain water, increasing blood volume. This additional volume places more pressure on blood vessels, forcing the heart to work harder. Over time, this can lead to high blood pressure, a major risk factor for heart disease, stroke, and kidney damage.
The AHA recommends consuming no more than 2,300mg of sodium per day, with an ideal limit of 1,500mg per day, especially for individuals with high blood pressure or heart disease (2). Cheese is often a hidden source of sodium in the diet, so choosing low-sodium options and keeping portions reasonable are essential.
Cheeses in brine, like feta or halloumi, are often higher in sodium. Reading labels carefully and balancing your intake throughout the day can help you enjoy these cheeses in moderation.
How Dietary Cholesterol Affects Heart Health
Cholesterol in foods, known as dietary cholesterol, is another consideration for heart health. While the latest research shows dietary cholesterol has less impact on blood cholesterol than saturated fat, it’s still important to be mindful, especially if you have existing heart disease or are at higher risk.
The AHA suggests consuming it in moderation, particularly if you are managing heart disease or high cholesterol levels. There is no exact limit given to dietary cholesterol consumption like saturated fat or sodium at this time.
Let’s Look at An Example!
Great Value Old Cheddar Cheese Nutrition Facts Table (3)
The nutrition label for Great Value Old Cheddar Cheese from Walmart Canada shows:
- Total Fat: 10g per 30g serving
- Saturated Fat: 6g
- Cholesterol: 30mg
- Sodium: 220mg
This means that just 30g (about the size of four dice) of this cheese accounts for:
- 6 g of the recommended 13 g daily limit for saturated.
- 220mg of the recommended 1500 mg daily limit for sodium.
Now, let’s look at Armstrong Old Light Cheddar Cheese, a low-fat cheddar sold in Canada.
Armstrong Old Light Cheddar Cheese Nutrition Facts Table (4)
The nutrition label for Armstrong Old LIGHT Cheddar Cheese from Walmart Canada shows:
- Total Fat: 5g per 30g serving
- Saturated Fat: 3.5g
- Cholesterol: 20mg
- Sodium: 210mg
This means that just 30g (about the size of four dice) of this cheese accounts for:
- 3.5g of the recommended 13 g daily limit for saturated.
- 210mg of the recommended 1500 mg daily limit for sodium.
I compared the ‘regular cheese’ to ‘light cheese’ because ‘light’ means it contains at least 25% less fat than its regular counterpart. This is evident in the comparison: for the same 30g serving, the saturated fat is almost halved—from 6 grams to 3.5 grams. That’s quite the difference!
Front of Package Labelling
So in addition to looking for the words “light” for cheese, you can look at the front of package to assess it’s percent milk fat or %M.F.
Cheese labels often include the Milk Fat (M.F.) percentage, which contributes to the overall fat content. Comparing these two cheeses:
- Great Value Old Cheddar Cheese: 32% M.F.
- Armstrong Old Light Cheddar Cheese: 19% M.F.
A milk fat percentage of 20% or less is considered a good option for heart health.
Great Value Old Cheddar Cheese (5)
Armstrong Old Light Cheddar Cheese (6)
Summary
Here’s how two popular cheddar options compare:
- Great Value Old Cheddar Cheese: 6g saturated fat, 30mg cholesterol, 32% M.F., 180mg sodium per 30g serving.
- Armstrong Old Light Cheddar Cheese: 3.5g saturated fat, 20mg cholesterol, 19% M.F., 120mg sodium per 30g serving.
The lower saturated fat, cholesterol, and sodium in light cheddar make it a better choice for heart health while still delivering flavor.
Portion Sizes
While the nutrition facts tables for cheese often list a 30g serving size (roughly the size of four dice), let’s be honest—most people consume more than this in one sitting!
For convenience, many brands offer pre-portioned options, such as cheese sticks or Babybel, making it easier to grab a quick snack without overeating.
Top Heart Healthy Cheeses
The following table lists 15 cheeses to choose from with the saturated fat, milk fat, sodium and cholesterol content broken down.
Saturated fat, Milk Fat, Sodium and Cholesterol Content of 15 Cheeses Sold In Canada
| Cheese | Saturated Fat | Milk Fat | Sodium | Cholesterol |
| Babybel Light (20 g) | 2 g | 15 % | 140 mg | 10 mg |
| Krinos Light Feta (30 g) | 3 g | 15 % | 260 mg | 15 mg |
| Gay Lea Nordica 1 % Cottage Cheese (125 g) | 1 g | 1 % | 290 mg | 10 mg |
| Gay Lea Nordica Fat Free (125 g) | 0 g | 0.4 % | 290 mg | 5 mg |
| Tre Stelle Ricotta Light Fresh Soft White (55 g) | 2 g | 5 % | 60 mg | 15 mg |
| The Laughing Cow Light (17 g) | 1 g | 8 % | 135 mg | 5 mg |
| Galbani Pizza Mozzarella Light (30 g) | 2.5 g | 15 % | 230 mg | 15 mg |
| L’Ancêtre Partially Skimmed Mozzarella | 3.5 g | 15 % | 220 mg | 20 mg |
| Tre Stelle Bocconcini Light (30 g) | 2.5 g | 14 % | 4 mg | 10 mg |
| Tre Stelle Natural Creamy Cheese Spread Light (30 g) | 3 g | 16 % | 95 mg | 20 mg |
| Organic Meadow Light Cream Cheese (30 g) | 2.5 g | 15 % | 100 mg | 15 mg |
| PC Blue Menu Goat’s Milk Cheese (30 g) | 2 g | 12 % | 100 mg | 15 mg |
| Compliments Original Goat Cheese Light (30 g) | 3 g | 14 % | 120 mg | 20 mg |
| L’Ancêtre Frugal Cheese (30 g) | 1 g | 7 % | 210 mg | 10 mg |
| Ranchero Soft White Cheese (30 g) | 3 g | 15 % | 110 mg | 15 mg |
Practical Tips for Cheese Lovers
- Stick to Smaller Portions: Cheese is easy to overconsume. Aim for 30g (about four dice-sized cubes) at a time. Pre-portioned options like Babybel Light or cheese sticks make it convenient.
- Choose Heart-Healthy Pairings: Enjoy cheese with whole-grain crackers, fresh veggies, or fruit to add fiber and nutrients.
- Experiment with Alternatives: Low-fat cheeses or plant-based options can help satisfy cravings while keeping saturated fat and sodium in check.
Final Thoughts
Cheese is a beloved food that can fit into a heart-healthy diet when enjoyed in moderation. Focus on low-fat, low-sodium options and be mindful of portion sizes. Pair cheese with fiber-rich foods and make choices that align with your health goals. By reducing your intake of saturated fat, cholesterol, and sodium, you can enjoy cheese while protecting your heart health.