Could Cheese Help Boost Brain Health? A New Study Suggests High-Fat Dairy May Lower Dementia Risk

A new study published in Neurology suggests that eating high-fat cheese and cream may be associated with a lower risk of dementia. It is important to note that this was an observational study, which means the researchers found an association, not a causal relationship. Results need to be interpreted with caution.

“For decades, the debate over high-fat versus low-fat diets has shaped health advice, sometimes even categorizing cheese as an unhealthy food to limit,” said study author Emily Sonestedt, PhD, of Lund University, Sweden. “Our study found that some high-fat dairy products may actually lower the risk of dementia, challenging some long-held assumptions about fat and brain health.”

What Research Says

• People who ate 50 grams or more of high-fat cheese daily had a 13 percent lower risk of dementia compared to those eating less than 15 grams.
• Those who consumed 20 grams or more of high-fat cream daily had a 16 percent lower risk of dementia than those who ate none.
• No link was found for low-fat dairy products, high- or low-fat milk, butter, or fermented milk such as yogurt or kefir.

About the Study

Researchers at Lund University in Sweden followed 27,670 adults, average age 58, for 25 years. During that time, 3,208 participants developed dementia. After adjusting for age, sex, education, and overall diet quality, the study found:

• People who ate more high-fat cheese had a 13 percent lower risk of developing dementia compared to those who ate less.
• When looking at specific types of dementia, high-fat cheese eaters had a 29 percent lower risk of vascular dementia.
• A reduced risk of Alzheimer’s disease was seen among those without the APOE e4 gene variant—a genetic risk factor for Alzheimer’s disease.  

All study participants were from Sweden, where cheese is often eaten uncooked, which may have influenced results. Further studies in the United States, where cheese is eaten cooked or heated, are needed to see if cooking or heating affects the association of high-fat dairy with dementia.

What Counts as High-Fat Dairy?

High-fat cheeses include cheddar, Brie, Gouda, and Swiss—anything with more than a 20 percent fat content. High-fat creams, such as whipping cream or clotted cream, typically have a 30 to 40 percent fat content. These are usually labeled “full-fat” or “regular” in stores.

What Does This Mean for You?

“These findings suggest that when it comes to brain health not all dairy is equal,” said Dr. Sonestedt. “While eating more high-fat cheese and cream was linked to a reduced risk of dementia, other dairy products and low-fat alternatives did not show the same effect. More research is needed to confirm our study results and further explore whether consuming certain high-fat dairy truly offers some level of protection for the brain.”

Your lifestyle choices can affect your brain health in many ways:

• Moderation matters: Typical servings are about 1 ounce (28 grams) of cheese and 1-2 tablespoons (15-30 milliliters) of cream. The study looked at 50 grams of cheese, which is roughly two slices of sandwich-size cheddar, and 20 grams of cream, which is about one and a half tablespoons of heavy whipping cream
• Balance your meals: Pair cheese with fruits, vegetables, and whole grains for a holistic diet. Consider options like the Mediterranean Diet.
• Choose quality: Look for natural foods, including cheeses, over ultra-processed options. Studies have found that ultra-processed foods may increase risk of dementia.
• Keep the big picture in mind: Regular exercise, social engagement, good sleep, and a balanced diet remain essential for brain health.

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