What Happens To Your Cholesterol When You Eat Cottage Cheese Every Day

I scream, you scream, we all scream — for cottage cheese? Believe it or not, some recipes call for cottage cheese as an ice cream base. (Thanks for another creative food hack, TikTok!) But although cottage cheese is more of a protein powerhouse than meat or fish, it isn't perfect in terms of its nutrition. In fact, depending on the type of cottage cheese that you eat every day, you may be sending your cholesterol upward.

To find out why you need to be cautious about cottage cheese, Health Digest spoke to Dr. Chris Mohr, fitness and nutrition advisor at Garage Gym Reviews. In general, Dr. Mohr recommends limiting your diet to low-fat or fat-free versions of cottage cheese. He explains, "Cottage cheese that is full fat is higher in saturated fat, just like any full-fat dairy, which may increase LDL cholesterol levels if eaten consistently and without balancing other nutrients."

The American Heart Association suggests limiting saturated fats to just 13 grams per day. Since one cup of full-fat cottage cheese contains 3.87 grams of saturated fat, you could consume nearly a third of your day's worth of saturated fat in one sitting.

In a 2023 study published in Arteriosclerosis, Thrombosis, and Vascular Biology, 36 participants ate an additional 1,000 calories each day of foods containing high levels of saturated fat, unsaturated fat, or carbohydrates. After three weeks of this diet, only the participants who ate saturated fat saw an increase in their LDL ("bad") cholesterol. This result was presumed to be due to increased binding of LDL particles to vascular system molecules. 

Note that the higher your cholesterol goes above 200 milligrams per deciliter (mg/dL), the greater your odds of experiencing serious medical issues. These include everything from diabetes and stroke to hypertension and even erectile dysfunction. Consequently, doing your best to eat fewer foods with saturated fat may help improve your cardiovascular health.

This isn't to say you can't have cottage cheese. After all, it's not exactly among the worst foods you can eat if you have high cholesterol. You just need to be careful when deciding which types of cottage cheese to buy for your daily food fix.

Mohr agrees that eating versions with reduced (or no) saturated fat can be one solution. He notes that pairing cottage cheese with high-fiber foods may also counteract cholesterol-elevating effects. Indeed, soluble fiber — a kind of fiber that's available in plants — has been linked to lower cholesterol. "Adding fruits like berries, apples, or pears gives it antioxidants and soluble fiber, which can help lower LDL cholesterol," says Mohr. "Other more savory options, like tomatoes or avocado, can add healthy fats, which supports overall heart health as well."

Mohr is also a fan of balancing your cottage cheese intake by preparing meals that are made with whole grains and healthy fats, which are examples of cholesterol-lowering foods you can eat every day. That way, you can gain a ton of what he calls "quality nutrition," all the while minimizing any negative outcomes from indulging your daily cottage cheese cravings.