Cheese! Tastes great. Smells good. Could be eaten alone or as a snack or an appetizer. Can be added to sauces, soups, pastries, and many other dishes.
There are thousands of varieties of cheese, ranging from mild to mature in flavor, and low-to-high in fat composition. It can be made from the milk of cows, sheep, goats, and other animals.
If you are a cheese lover, you will welcome the results of the latest research with open arms. Eating around 40 grams (or 1.41 ounces) of cheese every day could help to reduce the risk of heart disease (HD) and stroke.
These new findings come from an analysis of 15 observational studies that looked at the effects of cheese intake on the risk of cardiovascular disease (CVD).
These studies included more than 200,000 participants and the effects of cheese intake were monitored for more than 10 years.
The analysis revealed that people who regularly consumed cheese were up to 18% less likely to develop CVD, up to 14% less likely to develop HD, and up to 10% less likely to have a stroke, compared with those who had a low cheese intake. [1]
It’s also good for your bone health. It contains calcium, protein, magnesium, zinc, vitamins A, D, and K, which contribute to healthy bone development in children and young adults, and to osteoporosis prevention in adults.
Cheese can enhance dental health. Calcium plays an important role in tooth formation, and cheese is a good source of calcium. In addition, eating cheese can raise the pH level in dental plaque, offering protection against dental cavities. [2]
People who eat more cheese have lower blood pressure, despite some cheeses being rich in fat and sodium. Due to extreme processing, fat-free cheeses are not recommended as a regular part of the diet, even for those looking to reduce calories or fat. [3]
Cheese is good source of the antioxidant, glutathione. This antioxidant is crucial for brain health and for preventing age-related neurodegeneration.
The antioxidant properties of cheese may protect against the negative effects of sodium.
In one study, the blood vessels of participants who consumed daily cheese functioned better than the blood vessels of those who ate pretzels or soy cheese. [4]
As a fermented food, cheese may help boost healthy gut bacteria, and have a positive effect on blood cholesterol levels. [5]
Eating cheese can also help you to lose weight. [6]
Of course if you are allergic to milk, sorry cheese is not for you.
However, if you have lactose intolerance, you should be able to tolerate aged or fermented cheeses with low levels of lactose, such as hard cheeses, like cheddar and parmesan, blue cheese.
For more information on the benefits a healthy lifestyle, please schedule an appointment with Dr. Koganski at 215-750-7000, or www.NewtownInternalMedicine.com
References:
[1] Chen, GC., et al. Cheese consumption and risk of cardiovascular disease: a meta-analysis of prospective studies. Eur J Nutr (2017) 56: 2565. https://doi.org/10.1007/s00394-016-1292-z.
[2] Academy of General Dentistry. “Cheese may prevent cavities.” ScienceDaily. ScienceDaily, 5 June 2013. <www.sciencedaily.com/releases/2013/06/130605130118.htm>
[3] Crippa G, et al “Randomized, double-blind, placebo-controlled, cross-over study on the antihypertensive effect of dietary integration with Grana Padano DOCG cheese” ASH 2016.
[4] Stanhewicz, A., et al. Dairy cheese consumption ameliorates single-meal sodium-induced cutaneous microvascular dysfunction by reducing ascorbate-sensitive oxidants in healthy older adults. British Journal of Nutrition, 116(4), 658-665. doi:10.1017/S0007114516002579.
[5] Hong Zheng†, et al. Metabolomics Investigation To Shed Light on Cheese as a Possible Piece in the French Paradox PuzzleJ. Agric. Food Chem., 2015, 63 (10), pp 2830–2839DOI: 10.1021/jf505878a.
[6] E L Feeney,et al. Patterns of dairy food intake, body composition and markers of metabolic health in Ireland: results from the National Adult Nutrition Survey. Nutrition & Diabetes (2017) 7, e243(2017)doi:10.1038/nutd.2016.54.
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cheese
heart disease
stroke
cardiovascular disease
cholesterol
high blood pressure
weight loss
bone health
dental health
teeth cavities
healthy gut bacteria
microbiome
