Feta cheese isn't inherently "bad" for cholesterol; it's a decent choice compared to many cheeses because it's lower in fat and cholesterol, especially if you opt for reduced-fat versions, and its strong flavor means you use less. While it still contains saturated fat, enjoying it in moderation within a balanced diet rich in fiber and healthy fats is key to managing cholesterol levels.
The key is moderation — large portions eaten regularly could affect cholesterol levels, but enjoyed sensibly, feta can be part of a heart-healthy diet.
(All nutrition values are per the USDA.) Cottage cheese: One cup of low-fat (1%) cottage cheese has 9mg of cholesterol and 1.5g of saturated fat. Low-fat mozzarella cheese: A one-ounce serving of the part-skim variety has 18 mg of cholesterol and less than 3 g of saturated fat.
Soft, unpasteurized cheeses like feta, Brie, Camembert, blue-veined cheeses, and goat — as well as ready-to-eat meats like hot dogs and deli meats — may contain Listeria, bacteria that cause mild flu-like symptoms in most adults but can be very dangerous for unborn babies.
The worst foods for high cholesterol are high in saturated and trans fats, including fatty red meat, processed meats (bacon, sausage), full-fat dairy (butter, cream, cheese), fried foods, and many commercial baked goods (cookies, pastries). Tropical oils like coconut and palm oil, along with organ meats, also significantly raise cholesterol levels, so focus on lean proteins, fruits, veggies, and whole grains instead.
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating more soluble fiber (oats, beans, fruits) and healthy fats (olive oil, fish), exercising regularly (30 mins most days), losing excess weight, quitting smoking, and limiting alcohol, as these changes lower bad LDL cholesterol and raise good HDL cholesterol, with some people needing medication for more severe cases.
Exercise on most days of the week and increase your physical activity. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.
It is a source of protein, vitamins B2 and B12, and sometimes probiotics. However, it can be higher in sodium and saturated fat, which means it's best enjoyed in controlled portions. Read on to discover why feta cheese can be part of a healthy diet.
The unhealthiest cheeses are generally highly processed varieties like American cheese singles or cheese spreads (due to high sodium, additives, and lower nutrients) and very rich, creamy soft cheeses like Brie, Camembert, or triple-crèmes, which are packed with saturated fat and calories, making them best as infrequent treats, says sources 1, 5, 6. Harder cheeses like Stilton and Roquefort can also be high in saturated fat and sodium, respectively, notes sources 4, 8.
Five of the healthiest cheeses
You don't have to avoid cheese if you have high cholesterol. Though cheese does contain cholesterol, it's the saturated fat that will have more of an impact on your blood cholesterol levels. Go ahead and eat cheese in moderation and with other nutrient-rich foods as part of a balanced diet.
Regularly enjoying foods like berries, chia seeds, low-fat dairy, beans, avocados, and nuts as snacks may help lower your cholesterol. These foods are rich in nutrients like fiber and healthy fats, which work to reduce LDL and other blood lipids, lowering your risk of heart disease.
Cholesterol and healthy eating
Some fish that include the most cholesterol per 100 grams are: Squid - 231mg. Shrimp - 194mg. Lobster - 71mg.
Non-fat or low-fat cottage cheese. Non-fat or low-fat Greek yogurt. Light cheese (3-5 grams of fat per serving)
Feta cheese also has low fat content, due to which it can help in managing cholesterol levels and reducing the risk of heart disease. It contains moderate amounts of saturated fat, which may be a more heart-friendly option than high-fat cheeses.
Let this list help guide your cheese choices for heart health.
Cottage cheese
A soft white cheese made from the loose curds of cow's milk, cottage cheese has a unique protein-to-calorie ratio. It's this high protein combined with low calorie content that makes cottage cheese a good choice for weight management, with studies suggesting it may even be as satiating as eating an egg.
Bega Cheese typically contains healthy fats but is relatively high in saturated fat and sodium, so moderation is recommended for individuals monitoring their heart health. With minimal additives and preservatives, it maintains a naturally wholesome profile.
Moreover, with many Greek dishes being vegetarian and over 180 fasting days in the Greek Orthodox calendar, where the consumption of meat is prohibited, feta cheese also takes the place of meat in many vegetable-based dishes.
Feta cheese is a popular choice for those looking to manage their cholesterol levels. It's lower in fat compared to many other cheeses and provides beneficial nutrients like calcium and protein.
So, which is the overall winner: cottage cheese or feta? Given the lower sodium and fat content, and its versatility, cottage cheese wins.
1. Walking raises your “good” cholesterol and lowers your “bad” cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
Levels of LDL (bad) cholesterol exceeding 190 milligrams per deciliter typically call for a statin prescription. But depending on how high your cholesterol climbs, your doctor may be open to you trying to lower it using lifestyle changes. The most effective interventions involve diet and exercise.
Synsepalum dulcificum (Miracle fruit) is a tropical plant in West and Central Africa, which has been historically used for treating diarrhea in humans and animals. Pharmacological research has shown that the leaves of the plant possess anti-hyperlipidemia activity.