Your body makes all the cholesterol it needs -- you don't need to include any in your diet to stay healthy. If you consume more than 200 mg to 300 mg of cholesterol daily, you might increase your cholesterol levels and your risk for developing cardiovascular disease. All types of animal products, including light cheese, contain dietary cholesterol. So, light cheese will affect your cholesterol but to a much slighter degree than whole-fat cheese.
Dietary Cholesterol
Full-fat cheese contains up to five times the amount of dietary cholesterol as light cheese. A 1-oz. serving of cheddar cheese, for instance, contains 30 mg of cholesterol, while a 1-oz. slice of low-fat cheddar cheese provides 6 mg. A 1-oz. serving of cream cheese contains 31 mg of cholesterol, compared to 16 mg in 1 oz. of low-fat cream cheese. One slice of a 14-inch cheese pizza contains about 26 mg of cholesterol.
Saturated Fat
Saturated fat in your diet also affects your cholesterol levels. Limit saturated fat intake to 16 g to 22 g a day. A 1-oz. slice of regular cheddar cheese contains 6 g of saturated fat -- 27 percent to 37.5 percent of your recommended intake. It's easier to include low-fat cheese in a diet low in saturated fat. One ounce of either light cheddar or Colby cheese contains 1.2 g of saturated fat -- 5 percent to 7.5 percent of your daily allotment. Five slices of low-fat cheddar cheese contain about the same amount of saturated fat as one slice of regular cheddar cheese.
Weight
Light cheese contains fewer calories than regular cheese. A 1-oz. slice of Swiss cheese, for instance, contains 108 calories. The light version contains 48 calories -- less than half. Carrying extra weight can elevate your cholesterol. Losing 5 lb. to 10 lb. can lower your cholesterol levels, according to MayoClinic.com. If you ate one slice of low-fat Swiss cheese instead of regular Swiss cheese every day, you could lose 5 lb. in about 9 1/2 months, based on the formula that 3,500 calories equals 1 lb.
Considerations
Low-fat cheese provides a heart-friendly way to obtain the three servings of dairy you should include in your daily diet. Light cheese falls between low-fat and nonfat milk for cholesterol content. A cup of low-fat milk contains 10 mg of cholesterol, a cup of non-fat milk contains 4 mg and 1 oz. of cheddar cheese contains 6 mg. Different brands and different cheeses contain varying amounts of dietary cholesterol, saturated fat and calories. Read product labels. If you order pizza and low-fat cheese is not an option, ask for a reduced amount of cheese.
References
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- "Circulation"; Triglycerides and Cardiovascular Disease A Scientific Statement From the American Heart Association; Michael Miller, et al.; April 2011
- MayoClinic.com; High Cholesterol: Lifestyle and Home Remedies; June 2011
