Key Takeaways:

• Not all cheese impacts cholesterol the same way. Moderation, type, and what else is on your plate make a big difference.
  

• Lower-saturated-fat cheeses like mozzarella, feta, and cottage cheese tend to be easier on cholesterol.

Cheese is full of flavor, protein, and calcium. On the other hand, it’s often lumped into the “bad for cholesterol” bucket. So, can cheese actually mess with your numbers, or is it more about what kind, how much, and how often?

Let’s clear things up and get into what the research says, what your body’s doing behind the scenes, and what it all means for your next cheese board.

What Is Cholesterol?

Cholesterol tends to get a bad rap, but the truth is, your body needs it. It’s a waxy, fat-like substance that plays a critical role in several essential functions — like producing hormones, helping your body make vitamin D, and building the bile acids that digest fat. 

Every single cell in your body uses cholesterol. So no, it’s not automatically bad. The issue comes down to balance.

There are two main types of cholesterol, and they behave very differently in the body. LDL (low-density lipoprotein) is often labeled the “bad” kind because too much of it can contribute to plaque buildup in your arteries, which makes them more narrow and stiff over time. 

HDL (high-density lipoprotein), on the other hand, is considered “good” cholesterol. It helps shuttle excess cholesterol back to your liver, where your body can process and remove it. Having higher HDL levels is generally a good sign, and it's something many people aim to support with healthy lifestyle choices.

Your cholesterol levels are always in flux. They shift slowly over time based on what you eat, how active you are, your hormone levels, stress, sleep, and genetics.

That’s why keeping an eye on cholesterol means maintaining daily habits that help support that number in the long run, and food is one of the biggest tools you have.

Can Cheese Raise Cholesterol?

It might, but context is everything.

Cheese contains saturated fat, and high amounts of saturated fat can raise LDL cholesterol in some people. That’s where the concern comes from. However, the science around cheese and cholesterol isn’t that black and white.

For starters, not all saturated fat affects the body in the same way, and cheese isn’t saturated fat alone — it also comes with protein, calcium, and bioactive compounds that may influence how your body processes it. 

Some studies have even suggested that full-fat dairy foods like cheese may not have as strong a link to heart disease as once thought, especially when consumed in moderation.

That said, eating a ton of cheese every day without considering the rest of your diet? Probably not doing your cholesterol any favors.

What really matters is the bigger picture: how much cheese you're eating, how often, and what else is going on in your plate and your lifestyle. If cheese is showing up alongside lots of fiber, plants, and healthy fats, it’s a different story than if it's always part of a heavy, processed meal.

Are There Better Cheeses for Cholesterol?

In general, cheeses that are lower in saturated fat are a smarter pick if you’re being mindful of cholesterol. Think mozzarella, cottage cheese, feta, goat cheese, and part-skim ricotta. These varieties still give you that creamy, savory hit without the heavier fat load of cheddar, brie, or cream cheese.

Portion size still matters, but these "lighter" cheeses can fit into a heart-supportive diet more easily, especially when you’re pairing them with high-fiber, nutrient-dense foods like leafy greens, whole grains, or roasted veggies. That combo helps support digestion and may reduce how much dietary cholesterol your body absorbs in the first place.

Fermented cheeses (like feta, gouda, and some aged cheddars) may come with added perks for your gut, thanks to beneficial bacteria left over from the aging process. A healthy gut microbiome plays a role in everything from digestion to cholesterol metabolism, so it's one more reason to mix things up and try a variety.

You don’t have to only eat low-fat cheese forever. However, if you’re eating cheese regularly, choosing these types more often can help keep your plate balanced without giving up flavor.

Which Cheeses Are Especially Bad for Cholesterol?

There’s no single “bad cheese” that ruins everything when it comes to cheese consumption, but some types are more likely to be part of patterns that don’t support cholesterol health.

Ultra-processed cheese products, for example, tend to show up with other red flags like refined carbs, added sodium, and low-nutrient extras. Think melty nacho cheese sauces, packaged spreads, or fast-food cheese slices. The issue is the combo of ingredients and the context it’s served in.

Then there’s portion size. Dense, rich cheeses like triple-cream brie or mascarpone are easy to overdo. A few bites of your favorite cheeses are no big deal, but if they’re frequently the main part of what’s on your plate, that’s when it might be worth paying attention.

How To Support Healthy Cholesterol Levels

We’ve talked about saturated fat, covered the kinds of cheese that might be easier on cholesterol, and even looked at which ones tend to show up in less-than-great eating patterns. Food is just one piece of the puzzle, and you don’t have to overhaul your life to make meaningful changes.

Here are some smart, sustainable ways to support healthy cholesterol levels:

Move Your Body

You don’t need to hit the gym seven days a week or start training for a triathlon, but your heart does like a little daily action. Just 30 minutes of moderate movement, like walking your dog, taking the stairs, doing a YouTube workout, or cleaning, can help raise HDL (the good cholesterol) and lower triglycerides, working to minimize cardiovascular risk factors overall.

Don’t overthink it. If it gets your heart rate up and you don’t hate doing it, it counts.

Add More Fiber

If there’s one thing to add to your plate more often for a heart-healthy diet, it’s fiber. Daily intake of soluble fiber (found in things like oats, beans, apples, lentils, chia seeds, and sweet potatoes) helps trap cholesterol in your digestive tract before your body can absorb it.

Try tossing flaxseed into your smoothie, adding beans to your salad, or swapping white rice for quinoa once in a while.

Pay Attention to Stress

Stress can affect your body in ways you might not expect. Chronic stress may impact how your body processes fats and sugars, and it often leads to habits that work against your cholesterol goals (hello, comfort food and skipped workouts).

You don’t have to become a zen master overnight. Just start noticing what helps you reset. Five deep breaths, a voice note rant to a friend, walking without your phone, whatever gives you a moment to breathe is worth working into your day.

Prioritize Sleep

You might not connect sleep and cholesterol, but they’re linked. When you're consistently short on sleep, your body makes more stress hormones — which can raise LDL and triglycerides over time. Plus, lack of sleep messes with your hunger cues, making it easier to reach for sugary or high-fat snacks.

Try keeping a consistent bedtime (yes, even on weekends), and aim for at least seven hours. A wind-down routine that isn’t just scrolling TikTok helps too.

Make Dose Part of Your Routine

We get it, you’re busy, your fridge isn’t always stocked, and you want something simple that still supports your health goals. That’s exactly why we made Dose.

Our 2oz daily shot of Dose for Cholesterol is filled with science-backed ingredients that help maintain healthy cholesterol and triglyceride levels, without the junk or guesswork.*

The Bottom Line

Cheese doesn’t have to be a villain in your cholesterol story. Like most things in nutrition, it’s less about one single food and more about the patterns you build day to day. The type of cheese, how much you’re eating, what you’re pairing it with, and what the rest of your habits look like — all of it matters.

You don’t have to ditch dairy or obsess over every gram of saturated fat. You just need tools that make it easier to support your body consistently, without the mental gymnastics.

That’s where Dose comes in.

Our functional supplements are designed to work with your real life. Each 2oz bottle of Dose for Cholesterol is packed with ingredients that help support healthy cholesterol levels, maintain healthy triglycerides, and keep your daily rhythm flowing in the right direction.*

No prep. No mystery ingredients. Just one shot a day to help keep things balanced. What’s not to love?

FAQs

Is plant-based cheese better for cholesterol?

Not always. While many plant-based cheeses are naturally free from cholesterol (since they don’t contain animal products), they’re not all created equal. 

Some are made with heart-friendly ingredients like cashews or olive oil, while others rely on coconut oil, which is high in saturated fat. Always check the label. Just because it’s plant-based doesn’t mean it’s automatically the better choice.

Does lactose-free cheese have any effect on cholesterol?

Nope, lactose is a sugar, not a fat, so it doesn’t impact cholesterol levels. Lactose-free cheeses are designed for people with dairy sensitivities, but they usually have a similar fat profile to their traditional counterparts. 

If you’re going lactose-free for digestive reasons, great! Just know it won’t make or break your cholesterol on its own.

Can I eat cheese if I’m already on cholesterol medication?

Generally, yes, but it's worth checking in with your doctor or dietitian for your specific case. Cholesterol-lowering meds like statins work by reducing the amount your body produces, but that doesn’t mean food doesn’t still matter. 

Staying mindful of portions and choosing supportive combos (like cheese and veggies or whole grains) can help your meds work even better.

Sources:

What Is Cholesterol? | American Heart Association 

HDL (Good), LDL (Bad) Cholesterol and Triglycerides | American Heart Association

What Is Your Gut Microbiome? | Cleveland Clinic 

How Sleep Loss Threatens Your Health | Harvard Health 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.