When most people think of cheese, their minds gravitate toward creamy indulgence, rich flavour—and perhaps a guilty conscience about saturated fat. Yet the latest research is increasingly pointing in a surprising direction: certain cheeses may help reduce the risk of heart attack and other cardiovascular problems. In this article, we’ll dig into what the science says, how cheese can play a role in heart-health, and which kinds of cheese to focus on if you’re looking to support your cardiovascular system.
Why We Should Rethink Cheese and Cardiovascular Risk
For decades, conventional wisdom held that cheese—due to its saturated fat and sodium content—was a red flag for heart health. However, a growing body of research is turning that assumption on its head. A 2023 review found that eating around 1.5 ounces of cheese per day was linked with a lower risk of cardiovascular disease, stroke and heart-related death.
Moreover, a large meta-analysis published in Nature Communications in 2025 reported that total dairy intake (especially cheese and low-fat dairy) was associated with a roughly 3.7% lower risk of cardiovascular disease and a 6% lower risk of stroke.
In short: cheese isn’t automatically a villain. But the details matter.
What Kind of Cheese Is the “Heart-Friendlier” Choice?
Here’s where it gets interesting: not all cheeses appear equally beneficial (or risky) for the heart. The emerging profile of a heart-friendlier cheese includes certain features:
Fermented & Aged Cheese
Cheese that undergoes fermentation (think many hard or aged cheeses) produces beneficial compounds. For example, some of these fermentation by-products resemble compounds used in blood-pressure-lowering drugs.
Vitamin K2, a nutrient produced during some cheese fermenting processes, is also linked with reduced buildup of calcium in arteries.
When meta-analysed, cheese (versus non-cheese dairy) showed stronger inverse associations with coronary heart disease and stroke.
Moderate Portion Sizes
Most positive studies point to modest servings—for example, about 1 to 1.5 ounce (approx 28-42 g) per day. Bigger doesn’t always mean better in this context.
Lower Sodium / Better Fat Composition
Though cheese naturally has saturated fat, newer findings suggest that the cheese food-matrix mitigates some of the risk typically attributed to saturated fat alone.
Lower sodium content is beneficial too—since high sodium is a known risk factor for high blood pressure, which is tied to heart attack risk.
Choose Wisely
Soft, fresh cheeses (like cottage cheese or ricotta) tend to be lower in saturated fat and sodium.
Cheeses like Swiss (low sodium) are highlighted for blood pressure benefits.
On the other hand, heavily processed cheeses, or versions with very high sodium/fat, are still suspect.
How Cheese Might Actually Protect Your Heart
Let’s break down the mechanisms behind this seeming paradox—cheese protecting rather than harming cardiovascular health.
1. Bioactive compounds from fermentation
The fermentation process in many cheeses creates peptides and compounds that may act like mild ACE-inhibitors (blood pressure drugs) or affect vascular function positively.
This may help explain why cheese (especially fermented varieties) appears in studies as protective.
2. Vitamin K2 and calcium regulation
Certain aged cheeses contain vitamin K2, which helps regulate the deposition of calcium in blood vessels. That may translate into less arterial stiffening or calcification—a risk for heart attacks.
3. The dairy-food matrix vs saturated fat alone
While saturated fat is traditionally seen as harmful, the saturated fat in cheese comes wrapped in a complex dairy matrix with proteins, minerals, and lipids that may alter how the body processes it. Some research indicates these matrices reduce the harmful effects seen when saturated fat comes from other sources.
Also, cheese provides calcium, high-quality protein and even probiotics (in some cases) which may support overall metabolic and vascular health.
4. Gut microbiome and inflammation
Fermented dairy products may help support a healthy gut microbiome, which in turn plays a role in systemic inflammation regulation—and lower inflammation is good for cardiovascular health.
Practical Tips: How to Incorporate Heart-Healthy Cheese
Here are actionable take-aways for someone in the U.S. context who wants to enjoy cheese and support heart health (especially with an eye on reducing heart attack risk).
- Keep portions modest: Aim for about 1 ounce (28 g) to 1.5 ounces (42 g) a day if you enjoy cheese regularly.
- Select smarter types:
- Choose cheeses that are aged/fermented (in moderation).
- Opt for lower sodium picks—Swiss, fresh mozzarella, ricotta, cottage cheese.
- Avoid or limit highly processed cheese foods with high sodium, additives or very high saturated fat.
- Pair with heart-healthy foods: Add cheese as a flavour‐enhancer, not the entire meal. Combine it with vegetables, whole grains, fruits, and lean proteins.
- Rotate and moderate: Instead of every day, you might enjoy cheese 3-4 times a week and adjust other days accordingly.
- Be mindful of sodium and saturated fat in your overall diet: Even though cheese can be a positive part of your diet, high sodium and saturated fat from other meals may negate benefits.
- Check labels: Especially for sodium content (some cheeses contain far more than you’d guess).
Caveats & Things to Know
- The research is observational: Many of the studies show associations, not proof of causation. While results are promising, they don’t guarantee that cheese will lower heart attack risk for everyone.
- Individual variation matters: Genetics, overall diet, activity level, body weight, other risk factors (smoking, diabetes) all influence heart-disease risk. Cheese is just one piece of the puzzle.
- Context is key: A diet heavy in ultra-processed foods, or with very high sodium/saturated fat overall, won’t be rescued simply by eating a “good” cheese.
- Not all cheeses are equal: As we discussed, high-sodium, highly processed, “cheese product” variants might still represent a risk.
Final Word
If you’ve ever felt guilty reaching for a slice of cheese, the newest research offers good news: when chosen wisely, cheese may actually play a protective role in cardiovascular health—potentially lowering your heart attack risk rather than increasing it. The key is which cheese, how much, and what else is on your plate.
By selecting fermented, lower-sodium cheeses, keeping portions modest, and integrating them into a diet rich in fruits, vegetables, whole grains and lean proteins, you can “cheese smart” and support your heart. As always, personal health conditions and overall lifestyle matter—so consider this one positive choice in the broader menu of your heart-health strategy.