Researchers followed over 25,000 people for nearly 24 years to see how different types of cheese and fermented milk affected how long they lived. They found that eating high-fat cheese was linked to living longer, while low-fat versions also showed benefits. The study looked at special proteins in people’s blood that might explain why these foods could be protective. The findings suggest that fermented dairy products like cheese and yogurt may play a role in living a healthier, longer life, though more research is needed to understand exactly why.

The Quick Take

  • What they studied: Whether eating different types of cheese and fermented milk (like yogurt) affects how long people live and what happens in their blood that might explain this connection
  • Who participated: 25,187 adults with an average age of 58 years old, about 61% were women. Researchers tracked them for an average of 23.5 years and recorded 9,742 deaths during that time
  • Key finding: People who ate more high-fat cheese (more than 20% fat) had a 3% lower risk of dying from any cause for every extra 20 grams eaten daily. Low-fat cheese and low-fat fermented milk also showed protective benefits, while high-fat fermented milk showed no clear effect
  • What it means for you: Eating moderate amounts of cheese and fermented milk may be associated with living longer, even if they’re higher in fat. However, this doesn’t mean you should eat unlimited amounts—moderation and overall diet quality still matter. Talk to your doctor about what’s right for your individual health situation

The Research Details

This was a long-term follow-up study where researchers tracked what thousands of people ate over many years and then monitored their health outcomes. Participants reported their food intake using a detailed diet history method, which asks people to remember what they typically eat. The researchers then looked at blood samples from about 4,400 of these participants to identify special proteins that might explain the connection between fermented dairy and living longer. By comparing people who ate different amounts of cheese and fermented milk products, they could see if there were patterns in who lived longer.

This research approach is valuable because it follows real people over a very long time period, which helps show what actually happens in everyday life rather than in a controlled lab setting. By examining the proteins in people’s blood, researchers can start to understand the biological mechanisms—the ‘why’ behind the connection. This helps move beyond just knowing that eating cheese might help you live longer to understanding how it might work in your body.

This study has several strengths: it followed a large number of people for nearly 24 years, which is a long time and gives researchers confidence in the results. The researchers also looked at blood proteins to understand the mechanism, not just whether people lived longer. However, people self-reported what they ate, which can be inaccurate. The study also cannot prove that cheese directly causes longer life—only that it’s associated with it. Other lifestyle factors not measured could also play a role.

What the Results Show

The main finding was that eating high-fat cheese (containing more than 20% fat) was linked to a lower risk of dying from any cause during the study period. For every additional 20 grams of high-fat cheese eaten per day (about the size of a small matchbox), the risk of death decreased by 3%. This might sound small, but over many years it adds up. Low-fat cheese and low-fat fermented milk also showed similar protective associations with living longer. Interestingly, high-fat fermented milk products like full-fat yogurt did not show the same benefit, suggesting that the type of fermented dairy product matters.

The researchers identified specific proteins in the blood that were associated with eating these fermented dairy products. These proteins were involved in immune system function and controlling inflammation in the body. The fact that these proteins changed in response to eating fermented dairy suggests that these foods might be working through the immune system to provide health benefits. The proteins identified for high-fat cheese (42 proteins), low-fat cheese (26 proteins), and low-fat fermented milk (39 proteins) all showed connections to living longer.

This study builds on previous research suggesting that fermented dairy products have health benefits beyond regular milk. Earlier studies have shown that fermented foods can improve gut health and reduce inflammation. This research adds to that by showing a long-term survival benefit and identifying specific blood proteins that might explain how these foods work. However, some previous studies have raised concerns about high-fat dairy and heart health, so this finding that high-fat cheese appears protective is somewhat surprising and suggests the relationship is more complex than previously thought.

The study has several important limitations. People reported what they ate from memory, which can be inaccurate—people might forget foods or misremember portion sizes. The study is observational, meaning researchers watched what happened rather than randomly assigning people to eat different amounts of cheese, so we cannot say for certain that cheese caused the longer lifespan. Other factors like exercise, stress, sleep, and overall diet quality could explain the results. The study also only looked at blood proteins in about 4,400 people, not the entire group. Additionally, the results may not apply to people from different countries or cultures with different diets.

The Bottom Line

Based on this research, moderate consumption of cheese and fermented milk products appears to be associated with health benefits and potentially longer life. This suggests that you don’t need to avoid these foods, even if they contain fat. However, this should be part of an overall healthy diet that includes plenty of vegetables, fruits, whole grains, and lean proteins. The evidence is moderate strength—this is one study showing an association, not definitive proof that cheese extends life. Confidence level: Moderate. Consult with your healthcare provider about what amount is right for your individual health situation, especially if you have heart disease, high cholesterol, or other health conditions.

These findings are relevant to anyone interested in living a longer, healthier life and wondering whether they need to avoid cheese and fermented milk. People who enjoy these foods can feel reassured that moderate consumption may actually be beneficial. However, people with specific health conditions like heart disease, high blood pressure, or kidney disease should talk to their doctor before changing their dairy intake, as individual recommendations may differ. The study was conducted in a European population, so results may be most relevant to people with similar diets and genetics, though the findings likely apply more broadly.

This study tracked people over 23.5 years, so the benefits of eating fermented dairy appear to develop over a long time period. You shouldn’t expect to feel dramatically different after eating cheese for a few weeks or months. Instead, think of this as a long-term lifestyle choice that may contribute to better health and longevity over years and decades. The protective effect appears to be gradual and cumulative.

Want to Apply This Research?

  • Track daily cheese and fermented milk intake in grams or servings (for example: ‘ate 30g of cheddar cheese’ or ‘150g Greek yogurt’). Record the type (high-fat vs. low-fat) and note any changes in energy levels, digestion, or overall wellbeing over weeks and months
  • If you currently avoid cheese due to fat concerns, consider adding a small serving (20-30g) of cheese to meals 3-4 times per week, or include fermented milk products like yogurt or kefir as a snack. Track how you feel and any changes in your diet quality or satisfaction
  • Over 3-6 months, monitor whether adding these foods helps you stick to a healthier overall diet, improves your satisfaction with meals, and supports your long-term health goals. Use the app to identify patterns between fermented dairy intake and other health markers you’re tracking like energy, digestion, or mood

This research shows an association between fermented dairy consumption and longer life, but does not prove that eating cheese directly causes longer life. Individual health needs vary significantly based on personal medical history, medications, and health conditions. People with heart disease, high blood pressure, high cholesterol, kidney disease, or lactose intolerance should consult their healthcare provider before significantly changing their dairy intake. This information is for educational purposes and should not replace personalized medical advice from your doctor or registered dietitian. Always discuss major dietary changes with your healthcare team, especially if you have existing health conditions or take medications that may interact with dairy products.