Cheese Can Reduce Dementia Risk (!)

Cheese often gets a mixed reputation. It tastes great and is full of nutrients like protein, calcium, and vitamins, but it can also be high in saturated fat and sodium.

Still, when eaten in moderation, cheese can be part of a healthy diet. Many cheeses also contain probiotics and natural compounds that may support overall health.

Can Cheese Help Protect the Brain?

A recent study in Japan looked at adults aged 65 and older to see whether eating cheese at least once a week could lower their chances of developing dementia. Over three years, people who ate cheese weekly had a slightly lower risk of dementia compared with people who didn’t eat cheese.

Because this kind of study only shows a connection—not proof—the researchers examined other factors that might influence the results. They adjusted for factors such as age, education, income, overall health, memory concerns, and eating habits.

Even after these adjustments, the link between weekly cheese consumption and lower dementia risk remained, though it became slightly weaker when diet quality was included. This means cheese may play a role, but overall diet and lifestyle matter as well.

What Does This Mean for Your Health?

Other research supports the idea that cheese does not raise the risk of heart disease and may even be linked to lower rates of chronic illness and early death. Studies suggest that eating about 1 to 1.5 servings of cheese per day gives the most benefit. Eating much more than that doesn’t seem to offer additional protection.

What Kind of Cheese Is Best?

Not all cheeses are the same. These general tips can help you choose healthier options:

• Pick traditionally fermented cheeses like cheddar, Gouda, Swiss, or Parmesan.
• Choose varieties that fit your sodium and fat needs.
• Consider lower-fat or grass-fed options like ricotta.
• Avoid highly processed cheese products, which have more additives and fewer nutrients.
• Fermented cheeses may offer probiotics that support gut and brain health.

Bottom Line

Cheese can fit into a healthy diet and may even offer some brain and heart benefits—especially when eaten in moderation and as part of an overall healthy eating pattern.

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