Do you love cheese? Do your goals include having great heart health? Well, we have some great news for you! New findings suggest that the dairy product might reduce the risk of developing heart disease or stroke. Up until recent years, cheese has been thought of as unhealthy, filled with fats, and generally believed to increase the risk of heart disease. Keep reading if you would like to know how cheese might be able to benefit you in the future!
Chinese researchers claim that a daily serving of 40 grams of cheese – about a portion the size of your palm – could reduce people’s risk of developing heart disease or stroke. The research conducted was written and published in the latest European Journal of Nutrition, showing the results of the diets and health outcomes of more than 200,000 people across the United States and Europe.
The Statistics
Those who ate more cheese had a 14% lower risk of developing heart disease. They were also 10% less likely to have a stroke than their peers who avoided cheese. This data was compiled from 15 previous studies where most of the participants were tracked for at least 10 years. But be warned – the study conducted does not encourage you to eat an enormous amount of cheese. So, don’t go eating a large bowl of macaroni and cheese every day. A healthy amount is about 40 grams a day.
What about cheese makes it healthy in moderation for heart disease?
What makes cheese so good for you? It starts with its impressive nutritional profile. Cheese is packed with essential nutrients, including calcium, protein, vitamin B12, phosphorus, zinc, riboflavin, vitamin A, and selenium — all of which play important roles in keeping your body functioning at its best. It is also a powerful source of probiotics, which help reduce inflammation in the body, and Vitamin K2, which supports both bone density and heart health.
That said, moderation is key. Like other dairy products, cheese contains high levels of saturated fat, which, in excess, can increase the risk of heart disease. The goal is not to avoid cheese altogether, but to enjoy it in the right amounts — around 40 grams per day — so you can reap the benefits without the drawbacks. Think of cheese less as a guilty pleasure and more as a nutrient-dense food that, when eaten mindfully, can be a smart addition to a heart-healthy diet.
The Science Behind the “French Paradox” and heart disease
One of the driving motivations behind this research was a long-standing nutritional mystery known as the “French paradox.” The French, on average, consume a diet rich in cholesterol and saturated fat — including generous amounts of cheese — yet historically experience lower rates of heart disease compared to other Western nations. Scientists have long sought to understand why, and this study offers some compelling clues.
Part of the answer may lie in how the body processes the specific combination of nutrients found in cheese. While saturated fat alone is often flagged as a cardiovascular risk, calcium in cheese has been shown to bind to fatty acids in the digestive tract, actually reducing how much fat the body absorbs. Additionally, the fermentation process used to produce many cheeses generates beneficial bacteria that may contribute to a healthier gut microbiome, which in turn supports reduced inflammation throughout the body.
It is also worth noting that the relationship between cheese consumption and heart health is described as “U-shaped” — meaning more is not always better. Those who saw the greatest benefits were those who consumed approximately 40 grams daily, not significantly more or less. Moderation, as always, remains the cornerstone of any heart-healthy diet.
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