You’ve probably heard the motto “Everything in moderation.” Of course, this applies to all foods and (unfortunately) includes cheese. As a registered dietitian, part of a family that owns a New York cheese shop, and a whole-hearted cheese lover, I understand that this beloved dairy product can be hard to resist. However, because most cheeses are higher in saturated fat and sodium, they may not be the best choice for those with high cholesterol.
According to the Centers for Disease Control and Preventionabout one in 10 Americans has high cholesterol. This common condition can lead to serious health problems, including increased risk of heart disease and stroke. Still, high cholesterol doesn’t mean cheese should be excluded from your menu.
The link between cheese and cholesterol
Cholesterola fatty substance essential for certain bodily functions, is present in every cell of your body. While your body needs cholesterolToo much cholesterol, especially low-density lipoprotein (LDL), often called “bad” cholesterol, can increase your risk of heart disease. Lifestyle factors, such as diet, inactivity, and genetics, all play a role in cholesterol levels, especially when it comes to foods high in saturated fat, like cheese. .
Saturated fats are known to increase LDL cholesterol levels. Therefore, the Dietary Guidelines for Americans recommend keeping your saturated fat intake below 10% of daily calories, or about 20 grams per day. Cheese also contains dietary cholesterol, but a comprehensive 2022 review published in the journal Nutrientsfound no direct link between dietary cholesterol intake and blood cholesterol levels. While previous federal guidelines suggested a daily cap of 300 milligrams, the latest advice is to keep dietary cholesterol “as low as possible” without compromising nutritional balance.
Since foods high in saturated fat, like cheese, are also sources of dietary cholesterol, choosing low-fat cheese varieties can be a smart decision for managing cholesterol.
Can you eat cheese when you have high cholesterol?
Many cheeses, like Parmesan or blue cheese, tend to be higher in fat and cholesterol per ounce. The good news is that these cheeses are also very flavorful, so a small amount, like a tablespoon of grated or crumbled cheese, is all you need to increase the “wow” factor of your dish.
For those who want to eat cheese more frequently while managing their cholesterol levels, there are low-fat options recommended by dietitians. Below, we share five cheeses that are best suited for those watching their cholesterol intake, along with some tips for enjoying them in a heart-healthy way.
For other heart-smart options, check out our list of 15 heart-healthy breakfast recipes to fuel your morning.
Mozzarella, partially skimmed

Nutrition (per 1 ounce, part skim):
Calories: 70
Fat: 4.5 g (Saturated fat: 3 g)
Sodium: 175 mg
Cholesterol: 18mg
Crabs: <1 g (Fiber: 0 g, Sugar: 0 g)
Protein: 7g
“I always tell my clients of all ages that cheese is a great additive to the diet because it contains protein, which helps build muscle mass, and calcium and vitamin D, which help build and maintain muscle mass. maintain bones throughout life,” explains Jim White, RDN, ACSM EX-Powner of Jim White Fitness and Nutrition Studios.
White people’s favorite cheese is Mozzarellawhich is low in saturated fat, with only 3 grams. Best of all, mozzarella contains only 18 milligrams of cholesterol, which is particularly low compared to many other types of cheese.
Cheryl Mussatto MS, RD, LDclinical dietitian at Cotton O’Neil Cardiac Rehab in Topeka, KS, and author of The brain nourishedalso likes mozzarella cheese, but prefers to opt for partially skimmed fresh cheese.
Mussatto adds that she loves her mozzarella in a Caprese salad as well as in a spinach and cheese frittata.
Cottage cheese


Nutrition (Per 1/2 cup, 1% low fat):
Calories: 80
Fat: 1 g (Saturated fat: 0.5 g)
Sodium: 460 mg
Cholesterol: 5 mg
Crabs: 3 g (Fiber: 0 g, Sugar: 3 g)
Protein: 14g
“Cottage cheese can be a great choice for cardiovascular health because it’s high in protein and low in fat,” explains Amanda Sauceda, MS, RD, owner of The Mindful Gut, LLC.
Sauceda also recommends choosing cultured cottage cheese to benefit from live, active cultures for your gut microbiome, which research suggests is linked to heart health.
Feta


Nutrition (per 1 ounce):
Calories:75
Fat: 6 g (Saturated fat: 3.5 g)
Sodium: 320 mg
Cholesterol: 25mg
Crabs: 1 g (Fiber: 0 g, Sugar: 0 g)
Protein: 4g
Leslie Bonci, MPH, RDN, CSSD, LDN, FANDowner of Active Eating Tips by Leslie Boncirecommended feta cheese with “only 25 milligrams of cholesterol per ounce and less saturated fat (3.5 grams) compared to most cheeses.” Plus, Bonci says feta’s rich taste means a little goes a long way; you can use less overall in your dishes, while still enjoying fabulous flavor to savor.
Enhance salads with crumbled feta, pair with fruit, or add produce to the plate by mixing feta with fresh cherry tomatoes.
Partly skimmed ricotta


Nutrition (per 1 ounce, part skim):
Calories: 40
Fat: 2 g (Saturated fat: 1.5 g)
Sodium: 28mg
Cholesterol: 9mg
Crabs: 1 g (Fiber: 0 g, Sugar: 0 g)
Protein: 3g
Another cheese Bonci recommends is part-skim ricotta because it provides “19 milligrams of cholesterol per 1/4 cup and 3 grams of saturated fat, making it lower than other cheeses.” Bonci explains that part-skim ricotta provides a creamy mouthfeel, making it a great addition to pasta in place of heavy cream. Additionally, because ricotta is spreadable, it can be used in celery sticks instead of cream cheese to increase protein content and reduce total fat and saturated fat.
Bonci likes to use ricotta in many ways, including on a ricotta board topped with vegetables and olives or whipped with berries for a delicious, creamy dessert that has less saturated fat than ice cream.
String cheese


Nutrition (For 1 stick, part-skim mozzarella):
Calories: 84
Fat: 5.5 g (Saturated fat: 3 g)
Sodium: 200 mg
Cholesterol: 18mg
Crabs: 1 g (Fiber: 0 g, Sugar: 0.5 g)
Protein: 7g
“People with high cholesterol should look to reduce their intake of saturated fat, and you can do this by choosing low-fat string cheese like part-skim mozzarella and 2% from cheddar and colby jack varieties,” says Amy Goodson, MS, RD, CSSD, LD, the author of the sports nutrition manual and member of our Council of Medical Experts.
Most string cheeses contain 70 to 80 calories and only about 5 grams of total fat (3 grams saturated) per serving, making them a great choice. Plus, the string cheese is individually wrapped, so you can eat the right portion of cheese without worrying about overdoing it.
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