The Worst Cheeses for Heart Health, According to Dietitians

American cheese is one of the most ultra-processed types of cheese. “Because it’s highly processed, it often contains emulsifiers, additives, and higher sodium, and has a lower nutrient density compared to a traditional block of cheese,” says Jessica Cording, RD, a New York–based dietitian, health coach, and author of The Little Book of Game Changers.

The high sodium content and added fats make American cheese a less than ideal choice for anyone managing high blood pressure or high cholesterol, says Elisabetta Politi, RD, LDN, a certified diabetes care and education specialist at the Duke Lifestyle and Weight Management Center in Durham, North Carolina.

Baked brie is a classic, easy-to-make appetizer and holiday party staple. But this creamy cheese is best enjoyed as a tasty, once-in-a-while treat, because it’s high in saturated fat, especially double- and triple-cream varieties.

“Frequent large servings may exceed what we’d consider moderation in a heart-healthy diet,” says Cording.

“Cream cheese is high in saturated fat and sodium and often used in large volumes,” says Cording. “Think bagels loaded with cream cheese, cheesecake, or dips paired with refined carbohydrates.”

“These cheese dips are highly processed, loaded with sodium, and often served with chips or fried foods,” says Jacquelin Danielle Fryer, RD, a performance dietitian-nutritionist with Banner Health in Scottsdale, Arizona. The combination of melted cheese and salty chips boosts your consumption of saturated fat, refined carbohydrates, and total calories very quickly.

Cording adds that queso often contains added fat to achieve its creamy texture. “Once in a while, it’s not a big deal, but as a regular meal, it’s not ideal for supporting heart health,” she says.

Mascarpone is essentially an Italian cream cheese that is especially rich, and it’s often a key ingredient in desserts like tiramisu, cheesecakes, and mousses.

Because it’s typically found in sweets, mascarpone is usually paired with added sugar and refined carbohydrates. “That combination would be considered a higher-risk choice if consumed frequently,” says Cording.

Port wine cheese spread typically blends cheese with sweetened wine, colorants, stabilizers, and a creamier base. It also usually included artificial colors and preservatives.

Cording notes that this cheese is often used as a spread for crackers, which tend to be high in refined carbohydrates without much nutritional value.

Politi suggests replacing it with a nutrient-rich option like hummus paired with fresh vegetables.

Healthy Ways to Incorporate Cheese Into Your Diet

Although most cheeses can’t be considered nutrient dense or heart healthy, you don’t need to deprive yourself of cheese if you love it. Experts agree that there is room for cheese in a balanced diet.

The key is to eat it like a condiment or garnish, says Fryer. A 1-oz serving looks like a pair of dice, a matchbox, or the size of your thumb, she says.

Think of cheese as a flavor enhancer rather than the main event, adds Cording.

“There are also healthy cheeses,” says Fryer. “For instance, low-fat cottage cheese and low-fat ricotta cheese deliver significantly more protein and calcium with less saturated fat.”