Eating cheese every day may not be harmful. Experts, however, warn that excessive consumption can increase saturated fat and sodium intake, potentially raising the risk of high blood pressure and heart disease.
A moderate amount of cheese can fit into a balanced diet, with recommended consumption ranging from 3 to 7 ounces a week, or about half an ounce to 1 ounce daily, according to David Rhee, a board-certified cardiologist.
The amount a person can safely consume depends on individual health needs, portion sizes, the type of cheese and the overall quality of the diet.
“There is no established guideline for cheese consumption,” said Diana Guevara, a nutrition expert, noting that existing dietary patterns such as the Mediterranean, MIND and DASH diets provide recommendations for dairy products in general rather than cheese specifically.
The current U.S. dietary guidelines count 1 ounce of cheese as one dairy serving and recommend three dairy servings daily for a 2,000-calorie diet. However, that recommendation covers all dairy products, including milk and yogurt, and does not mean people should eat 3 ounces of cheese every day.
Cheese provides protein and calcium, but it also contains saturated fat, which can contribute to cardiovascular risks when consumed in excess.
The U.S. dietary guidelines recommend limiting saturated fat to no more than 10% of daily calories. The American Heart Association recommends a stricter limit of less than 6% of daily calories for a heart-healthy eating pattern.
Cheese is also a source of sodium, which can contribute to high blood pressure and increase the risk of heart disease.
Theresa DeLorenzo, a nutrition science professor at Russell Sage College, said cheese consumption should remain moderate because of its saturated fat content.
She recommends about 1 ounce daily, roughly the size of four dice, provided it is part of a diet that includes adequate fiber from whole grains, fruits and vegetables.
Portion control is particularly important because people often underestimate how much cheese they consume in prepared foods such as pizza, pasta, restaurant meals and salads.
One ounce of cheese is equivalent to approximately one cubic inch of cheddar, a slice of cheese or a quarter cup of shredded cheese, Rhee said.
Nutrition experts recommend checking food labels for saturated fat and sodium content and measuring portions rather than estimating them.
Some cheeses also contain more sodium than others. Feta and Parmesan have relatively high sodium levels per ounce, while mozzarella and cheddar generally contain less. Cottage cheese can also contribute substantial sodium because it is often eaten in larger portions.
People watching their blood pressure should pay particular attention to sodium intake. Rhee advises keeping total daily sodium consumption below 1,500 milligrams for those managing their blood pressure.
Experts also recommend pairing cheese with fruits, vegetables, nuts and whole grains rather than allowing it to replace other nutritious foods. “Pairing cheese with fruit and vegetables can help lower the cardiovascular disease risk due to the fiber and potassium content of these foods,” DeLorenzo said.
People with hypertension, heart disease or obesity may need to be more cautious about their cheese consumption, Rhee said.
“You’re probably fine if you enjoy cheese in moderation, less than seven ounces a week, and in the background of a diet rich in vegetables, fruits, nuts, and whole grains,” he said.
Ultimately, experts say cheese does not have to be eliminated from the diet. Keeping portions moderate, choosing foods carefully and maintaining a balanced eating pattern can help people enjoy cheese while managing potential cardiovascular risks.
Martha Stewart first published the article, How Much Cheese Is Too Much? What a Cardiologist and Dietitians Recommend
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