Why Paneer Could Be a Heart-Healthy Choice for Controlling Cholesterol

Why Paneer Could Be a Heart-Healthy Choice for Controlling Cholesterol

When it comes to maintaining a healthy heart, one of the key factors to consider is cholesterol levels. High cholesterol levels can increase the risk of heart disease and other cardiovascular problems. While there are various dietary approaches to managing cholesterol, one food that often gets overlooked is paneer.

What is Paneer?

Paneer is a type of fresh cheese that is commonly used in Indian cuisine. It is made by curdling milk with lemon juice or vinegar, which causes the milk solids to separate from the whey. The solids are then pressed to form a solid block of cheese, which is known as paneer.

Low in Cholesterol

One of the reasons why paneer can be a heart-healthy choice is because it is low in cholesterol. Cholesterol is a fatty substance that is found in animal-based foods, and consuming too much of it can raise your blood cholesterol levels. Paneer, being a dairy product, does contain some cholesterol, but the levels are relatively low compared to other types of cheese.

Additionally, paneer is also low in saturated fat, which is another dietary factor that can contribute to high cholesterol levels. By choosing paneer as a source of protein, you can enjoy its nutritional benefits without worrying about negatively impacting your cholesterol levels.

Rich in Protein

Protein is an essential nutrient that plays a vital role in various bodily functions. It is particularly important for heart health as it helps to repair and build tissues, including the muscles of the heart. Paneer is an excellent source of protein, making it a great addition to a heart-healthy diet.

Furthermore, protein has been shown to have a positive effect on cholesterol levels. It can help to increase levels of high-density lipoprotein (HDL) cholesterol, also known as "good" cholesterol, which helps to remove low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol, from the bloodstream. By incorporating paneer into your meals, you can boost your protein intake and potentially improve your cholesterol profile.

Calcium and Vitamin D

In addition to being a good source of protein, paneer is also rich in calcium and vitamin D. Calcium is essential for maintaining strong bones and teeth, but it also plays a role in heart health. Research has shown that a diet high in calcium can help to lower blood pressure and reduce the risk of heart disease.

Vitamin D, on the other hand, is necessary for the absorption of calcium in the body. It also has anti-inflammatory properties and may help to reduce the risk of heart disease. Paneer is a natural source of both calcium and vitamin D, making it a heart-healthy choice.

How to Incorporate Paneer into Your Diet

Now that you know the potential heart-healthy benefits of paneer, you may be wondering how to incorporate it into your diet. Fortunately, paneer is a versatile ingredient that can be used in a variety of dishes.

You can add paneer to curries, stir-fries, salads, or even use it as a topping for pizzas and sandwiches. It has a mild and creamy flavor that pairs well with a wide range of ingredients, making it a delicious and nutritious addition to your meals.


While there are many dietary approaches to managing cholesterol levels, paneer is a heart-healthy choice that often goes unnoticed. With its low cholesterol and saturated fat content, high protein content, and rich calcium and vitamin D levels, paneer can be a valuable addition to a heart-healthy diet. So, the next time you're planning your meals, consider incorporating paneer for a delicious and nutritious way to support your heart health.

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*There is no guarantee of specific results, and the results may vary from person to person. The statements on this website has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Dr. Tarique Perera is not responsible for side-effects of any kind incurred as a result of consuming Naturachol. The average reduction in total cholesterol achieved was 20% in the following clinical study: The Combination of Red Yeast Rice Extract, Oatmeal and Olive Oil Reduces Serum Cholesterol. Journal of Human Nutrition 4(1):130-135 (2021).