When it comes to healthy food, cheese is usually not the first thing that comes to mind. In fact, cheese has long been considered one of the unhealthiest foods around, blamed for everything from heart disease to acne.

But recent research has found that cheese may actually have some surprising health benefits, particularly when it comes to longevity.

Cheese and Longevity

Several studies have found a link between cheese consumption and longevity.

For example, a recent study published in the Journal of Epidemiology and Community Health found that people who consumed cheese on a regular basis had a lower risk of death from all causes compared to those who did not eat cheese. The study, which followed over 200,000 adults over a period of 8 years, also found that cheese intake was associated with a lower risk of death from heart disease and stroke.

Another study, published in the American Journal of Clinical Nutrition, found that people who consumed cheese had a reduced risk of developing age-related macular degeneration (AMD), a leading cause of blindness in older adults.

The study, which followed over 3,000 adults over a period of 15 years, found that those who consumed the most cheese had a 39% lower risk of developing AMD compared to those who consumed the least cheese.

The Nutritional Benefits of Cheese

What is it about cheese that makes it so beneficial for longevity? For one, cheese is a great source of protein, calcium, and vitamin D, all of which are important nutrients for maintaining bone health and preventing osteoporosis.

Cheese is also rich in vitamin B12, which is essential for healthy nerve and blood cells.

But perhaps the most surprising nutritional benefit of cheese is its high content of butyrate, a type of fatty acid that has been linked to health benefits such as reducing inflammation, improving digestion, and even boosting cognitive function.

Studies have found that butyrate may also help to prevent age-related cognitive decline and improve memory in older adults.

Related Article Cheese Helps You Live Longer

The Types of Cheese that are Best for Longevity

Of course, not all types of cheese are equally beneficial when it comes to longevity. Cheese that is high in saturated fat, such as cheddar and gouda, may actually be harmful to your health in large quantities.

On the other hand, cheese that is lower in fat and higher in protein, such as feta and ricotta, may be more beneficial for longevity.

Some of the best types of cheese for longevity include:.

• Feta: This low-fat cheese is a great source of calcium and protein, and is also rich in probiotics, which can help to improve gut health.
• Ricotta: This creamy cheese is lower in fat and calories than most other cheeses, and is also a good source of protein and calcium.
• Mozzarella: This classic pizza cheese is a great source of protein and calcium, and is lower in fat than many other cheeses.
• Goat Cheese: This tangy cheese is lower in fat and calories than many other cheeses, and is a good source of calcium and protein.

How to Incorporate Cheese into a Healthy Diet

While cheese can be a healthy part of your diet, it is important to consume it in moderation, as it is high in calories and saturated fat. The American Heart Association recommends consuming no more than 5-6% of your daily calories from saturated fat.

This means that if you consume a 2,000 calorie diet, no more than about 120 calories (or about 13 grams) should come from saturated fat.

To incorporate cheese into a healthy diet, try to choose lower-fat varieties such as those listed above. Also, be mindful of portion sizes – a single serving of cheese is typically around 1-2 ounces (about the size of a pair of dice).

Finally, consider pairing cheese with other healthy foods, such as fruits, vegetables, and whole grains, to create a well-rounded meal.

Conclusion

Contrary to popular belief, cheese can actually be a healthy part of a balanced diet.

Research has shown that cheese consumption is linked to a lower risk of death from all causes, including heart disease and stroke, and may also reduce the risk of age-related eye disease. Cheese is also a great source of important nutrients like protein, calcium, and vitamin D, and is rich in butyrate, a type of fatty acid with a host of health benefits.

To reap the longevity benefits of cheese, choose low-fat varieties like feta, ricotta, mozzarella, and goat cheese, and be mindful of portion sizes.