A good friend took a peek at LONGWELLGEVITY and asked, what about cheese?
Holy (dairy) cow.
How curd I possibly forget cheese? One of my favorite foods.
Thank you for the question. I’m answering it here and will add it to the 2027 edition. And, if you’re a human reading this and have an idea for the book or LONGWELLGEVITY.com, please send them my way. Thanks!
The good news: Cheese can be genuinely good for longevity. The bad news on cheese: there are caveats. (TL;DR processed cheese is toxic)
In large studies, fermented dairy products like cheese have been associated with reduced deaths due to cardiovascular events.
Our good friend cheese:
Contains K2 (especially high in aged cheeses) which helps bone matrix incorporate calcium and helps prevent calcium from depositing into soft tissues (like artery walls where it contributes to plaque)
C15 naturally present in full-fat dairy (there’s no hard evidence yet on the C15 supplements slamming the wellness feeds on Instagram, by the way)
Gut microbiome benefits from fermentation
Also contains protein, calcium, and fat-soluble vitamins
But there are legitimate concerns about cheese.
Highly processed cheese, like highly processed meats, is a completely different product than its natural counterpart. These industrial formulations can have high sodium levels, chemical additives, and preservatives, while lacking the natural nutrients, beneficial probiotics, and digestibility of traditional, minimally processed cheeses
Even some natural cheeses can be high in sodium, which can elevate blood pressure in some people
Cheese can be inflammatory for people with dairy sensitivities
Cheese can be high in calories
Debunking cheese myths
While we’ve been trained to think low-fat cheese is healthier, it’s not. Removing the fat removes the most beneficial components. Recent research suggests the saturated fat concerns connected to cheese are largely overstated. And, in most modern meta-studies, full-fat dairy was not associated with increased cardiovascular risks.
The best cheese choices for longevity are:
Aged hard cheeses (Parmesan, Pecorino, Gruyère), which are highest in K2
Fermented varieties (aged cheddar, gouda)
For many people, sheep/goat milk cheeses are easier to digest. A good goat’s milk brie is a beautiful thing.
Cheese fits naturally into a longevity diet when it's real, aged, and consumed in reasonable amounts.
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