When trying to make heart-healthy food choices, many folks avoid dairy. Cheese can be high in both salt and saturated fat. That can be a huge red flag. However, not all cheeses are the same.
“Some foods, such as those high in saturated fat and sodium, can increase someone’s risk of cardiovascular disease,” said Dr. Cheng-Han Chen, a board-certified interventional cardiologist. “Conversely, a plant-based, high-fiber and low-saturated fat diet can be beneficial for heart health.” But, he added, “Cheese can be part of a heart-healthy diet.”
A 2022 study found that people who ate cheese had a lower risk of heart disease. However, more research is needed to show causation rather than correlation. Cheeses lower in sodium and saturated fat can be incorporated into a heart-healthy diet even if they don’t benefit the heart. An ounce of mozzarella has more than six grams of protein, 143 milligrams of calcium, 138 milligrams of sodium and around four grams of saturated fat.
“It’s a good source of protein and calcium, and even contains probiotics that can benefit gut and immune health,” Dr. Chen says. “Fresh mozzarella is also lower in saturated fat and sodium than other cheeses.”
Mozzarella can fit into the DASH diet. Many people don’t get enough calcium or protein. It’s essential when picking your mozzarella to read labels. Heavily processed versions of the cheese can be much higher in salt.
“Cheese sometimes gets a bad rap because it is generally high in fat, and certain types, like processed cheese, aren’t the best picks because they may contain added oils, dyes, and even sugar,” said registered dietary nutritionist Frances Largeman-Roth. “But cheese can absolutely add nutrients, like protein and calcium, to your diet, and it’s incredibly satisfying. I like to enjoy a small wedge with fresh grapes and some almonds. You can think of cheese as a garnish too — you don’t need much to boost a meal.”
While 138 milligrams of sodium sounds like a lot, it’s about six percent of your daily limit. It’s less than half of what parmesan or feta has. Sodium is vital for the body as it helps muscles and nerves function. But the average American diet has too much of it, and that can lead to blood pressure, heart and kidney problems.
While we mostly think of mozzarella on pizza, it’s perfect in many combos. It’s terrific in salads, paired with fruit, teamed up with tomatoes, added to eggs and sprinkled on top of a healthy soup or casserole dish. There are literally hundreds of healthy ways to incorporate mozzarella into your diet!
