Cottage cheese can be eaten on its own, added to scrambled eggs, pancake batter, spreads, or pasta sauces. It increases the protein content of a dish and helps you feel full longer.
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Dietitian Maggie Michalczyk emphasizes that cottage cheese can be part of a balanced diet. It contains high-quality protein, calcium, potassium, phosphorus, and vitamin B12, writes “Parade”.
However, the composition of products from different manufacturers can vary significantly. Some types of cottage cheese contain a lot of sodium and saturated fats, which in excess are not heart-friendly. Therefore, when choosing such a product, it is important to read the label rather than rely solely on the healthy food image.
Dietitian Sarah Mohrman explained that cottage cheese contains both heart-healthy and less favorable substances. For example, calcium is necessary for normal body function, but it is also important to monitor the amount of saturated fats.
Another dietitian, Tara Spisak, advises not to forget portion sizes to avoid consuming too much fat and salt with cottage cheese.
Can replace fattier products
Cottage cheese can be a heart-friendlier choice when it replaces products that contain more saturated fats, salt, or refined carbohydrates.
For example, it usually contains less saturated fat than sour cream, mayonnaise, or ricotta. Even if these products are only partially replaced, the overall fat content of the dish can decrease.
Cottage cheese can also be used to make spreads, sauces, or lasagna. When mashed with tomato sauce, it creates a creamy, protein-rich pasta sauce.
However, a healthier choice depends on the specific product. A fattier and heavily salted cottage cheese is not necessarily more favorable than another dairy product.
Choose leaner or fattier?
Proteins and fats provide satiety, but a high intake of saturated fats is associated with an increased risk of cardiovascular diseases.
For people with cardiovascular diseases, increased risk, or high cholesterol, M. Michalczyk advises choosing leaner cottage cheese. This way, you can get protein, calcium, and other nutrients while consuming less saturated fat.
Half a cup of cottage cheese contains about 13 grams of protein. According to T. Spisak, this amount is equivalent to about 57 grams of meat.
Proteins themselves are not a direct protection against heart disease. However, protein-rich cottage cheese can help create a more filling and balanced dish and replace less favorable products.
One serving can contain quite a bit of salt
The biggest concern for dietitians is the sodium content in cottage cheese. Half a cup, or about one serving, can contain around 350 milligrams, so this product can be considered to have a significant amount of sodium.
T. Spisak points out that due to the high sodium content, cottage cheese may contribute to increased blood pressure in some people.
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The American Heart Association recommends consuming no more than 2300 milligrams of sodium per day, with an ideal limit for most adults being less than 1500 milligrams. Eating several servings of salty cottage cheese can reach a significant portion of this amount in one product.
However, dietitians emphasize that cottage cheese should not be completely avoided just because of sodium. The most important thing is to assess how much salt is consumed with all the food eaten throughout the day.
If cottage cheese is eaten with smoked fish, ham, salted nuts, or other high-salt products, the total sodium intake can quickly increase. Therefore, it is better to pair it with fresh vegetables, berries, fruits, and other unsalted products.
Potassium and calcium can be beneficial for the heart
Potassium in cottage cheese helps the body eliminate sodium and relax blood vessel walls, contributing to normal blood pressure maintenance.
However, one serving contains only about 3% of the recommended daily potassium intake. Therefore, cottage cheese should not be considered a primary source of this mineral.
More potassium can be obtained from other foods, and cottage cheese contributes only partially to the total amount.
Calcium, in turn, participates in blood vessel contraction and relaxation processes and is also necessary for normal heart and other muscle functions.
The cottage cheese package may also indicate cholesterol content. According to dietitians, it is usually not high and should not cause too much concern. Cottage cheese generally contains less cholesterol than many other cheeses.
What to eat it with?
Dietitians agree that cottage cheese can be part of a heart-healthy diet if the right product is chosen and portions are not exceeded.
Since it can contain a lot of sodium, it is recommended to eat it with low-salt products. For breakfast or a snack, cottage cheese can be combined with tomatoes, berries, walnuts, chia seeds, or cinnamon.
Another option is half a cup of cottage cheese with fruit and a whole-grain bread toast with avocado. This provides protein, fiber, and unsaturated fats.
Cottage cheese can also replace some ricotta in lasagna or fattier ingredients in other dishes. However, specialists remind that heart health is not determined by one specific product – the overall daily diet is most important.
When choosing cottage cheese, it is worth comparing labels from several manufacturers and paying attention to sodium, saturated fat, and protein content. A more favorable choice is usually a product with less salt and saturated fat.
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