Cheese has been consumable for ages, and people love it for its rich nutritional value, taste, and creaminess. As civilization spread, the man decided to live a settled life, which led to the rise of farming, agriculture, and rearing of domestic animals. It is at this point that man discovered cheese. It was found accidentally. As farmers left the milk out in the sun, its protein components formed solid forms, and man discovered how these solids had a pleasant taste, and that is how man found cheese. As time went by, countries around the globe have done their research concerning cheese and different ways of producing it. Therefore, different types of milk, additives included by producers, and the aspect of aging cheese have evolved in the cheese-making cheese-making process. Several countries have made enormous steps in this process; India is known globally for its mild-tasting soft panner, while Sardinia has developed a hard grating cheese.
Cheese is a nutritious food that offers minerals, proteins, and fats. Hard cheese, which contains little to no moisture, such as Reggiano, is suitable to travel with as they do not need any refrigeration. Some people are more tolerant of cheese than milk as it has low lactose. People lacking the required enzyme to break down the sugar may find it hard to digest. Cheese is rich in calcium, phosphorous, vitamin B, and vitamin A source. However, these nutrients vary in cheese. An ounce of hard cheese, the size of a thumb, has 130 calories, 7.5 grams of protein, 190 milligrams of calcium, and 5grams of saturated fat. A half-cup of soft cheese contains 110 calories, 4 grams of saturated fat, and 90 milligrams of calcium. Moreover, some cheese has high sodium constituents since salt is vital in managing water and curbing bacteria overgrowth.
TYPES OF CHEESE AVAILABLE
There are thousands of cheese varieties; however, the main varieties include; fresh cheeses, which have not matured fully. They, therefore, have higher water content and a softer texture. They include cream cheese and mascarpone. Secondly, aged cheeses are those that are aged six months or longer. They are firmer and have a sharper flavor. Examples are Cheddar and Swiss cheeses. Processed cheese are products which have additional ingredients such as emulsifiers. They include cheese spread and American cheese and cannot be classified as pure cheese. Non-diary cheeses are mainly for people who do not consume dairy products but are processed.
CHEESE AND HEALTH
Fatty dairy foods have a very high percentage of cholesterol and fat. For instance, milk fat has saturated fat occupying 70% of its constituents, 5% polyunsaturated, and 25% monounsaturated. Research has shown that increased intake of these saturated fats increases the cholesterol levels in the human body. Cheese has a lot of sodium; therefore, experts urge people to take in small amounts of cheese as its components have adverse health effects. Currently, there is a stiff debate about the impact of cheese on health concerns, especially for adults. The U.S Dietary Guidelines advise using low-fat dairy products such as cheese and milk to fight cardiovascular diseases.
On the other hand, research and reports have concluded that full-fat dairy products lower cardiovascular diseases. In these reports, experts have appreciated certain cheese constituents such as linoleic acid and calcium are particularly helpful in the effective running of the heart, and its saturated fatty acids have a positive effect on an adult’s heart, unlike those produced by red meat. As cheese is being processed in the firms, processors introduce certain bacteria as the cheese ferments. These bacteria change the effect it has on blood cholesterol. A new scientific theory has risen from cheese processed using probiotics.
Research shows that cheese lowers the risk of having high blood pressure even though cheese contains sodium and fat, contributing to increased blood pressure. Calcium is another constituent that helps control blood pressure levels. It is crucial to note that significant research and studies about cheese and its health effects are funded by industries stretching from dairy firms and commercial dairy corporations that deal with marketing dairy products. However, specific reports and research stand independent, and such initiatives do not influence them.
First, cheese provides a suitable avenue to check on stroke issues and weight changes, two factors that are key in controlling cardiovascular diseases. Even though people can use cheese to help prevent these diseases, its dietary patterns prove a pivotal setback, especially in America. In the U.S, people use cheese as a critical constituent in making pizza and burgers (Huth, 2012). Pizza and burgers contain highly saturated fatty meat and sodium. Such habits negatively affect people as they cause cardiovascular diseases despite using any amount of cheese within the process.
The lifestyle patterns of adults are a critical factor that has led to various heart conditions. Drug abuse is the leading lifestyle problem that causes multiple heart-related issues of smoking and excessive alcohol consumption leading. Another factor is irresponsible nutritional discipline. Many are not keen on what they consume daily, which is dangerous. Increased consumption of saturated fats and cholesterol increases the chances of obesity and cardiovascular diseases.
STUDIES, REVIEWS, RESEARCH, AND ANALYSIS OF FINDINGS.
It is easy to assume that dairy products such as cheese have a high cholesterol concentration, and saturated fats may lead to increased heart problems. However, numerous studies have shown that cheese may save adults from such conditions as it possesses unique beneficial qualities. However, it is a matter that has for long caused debates, and most of the studies done might not be conclusive. It should discourage the discovered findings as these findings have proven to be accurate in many instances.
In a particular study, experts subjected 84,000 women and 40,000 men over 25 years to a daily low-fat dairy, cheese being included, and eradicated red meat from the diet (Rimm, 2018). It led to an 11% reduced chance of stroke. With the application of high-fat dairy in the daily diet, the chances of a stroke are reduced to 10%. Secondly, a mega-analysis incorporating more than ten studies has found a lower stroke risk in people who consume the highest cheese intake. However, this study has proven to be ineffective since the level of cheese intake is a variable among different people; a high intake of cheese in a particular region may be low cheese intake in another area.
A scientific review checked the effects of cheese and other dairy products on blood pressure, abdominal fat, cholesterol levels, and triglycerides. It is a set of body conditions that makes a person vulnerable to cardiovascular diseases. From the 14 studies done, eight have proven that cheese has a protective effect on the heart. However, these studies did not compare low and high-fat dairy products (Mozaffarian, 2016). A study in Europe involved 400,000 men and women, and it concluded that high cheese intake lowered the chances for people to suffer from ischemic heart disease. Also, it checked the effect of substituting red meat and replacing it with processed cheese. Experts found that this substitution lowered the chances of heart disease.
Cheese has proven to nourish the conditions of people’s blood vessels. In 2016, a study showed that people who consumed cheese had better functioning blood vessels than those who ate red meat. Healthy blood vessels are crucial in ensuring that an adult’s heart and its entire system function perfectly, as weak blood vessels may cause blood clots around the heart, leading to heart failure.
Fermented cheese boosts healthy gut bacteria conditions, which could help control blood cholesterol levels, according to a study done in 2015. This study also discovered that cheese contained omega 3-fatty acids (Francis, 2013). These acids were especially in cheese from cows that consume alpine grasses. Omega 3-fatty acids help nourish the blood circulation system and heart, discouraging various cardiovascular conditions.
The EPIC- Netherlands Cohort researched 34,000 Dutchmen and women and discovered that cheese intake decreased mortality from cardiovascular diseases, especially strokes. However, the researchers could not account for the effects the other dairy products have on cardiovascular conditions as they did not portray any protective effect on the heart. Finally, experts have carried out an analysis and reported a relation between any deaths from heart diseases and cheese intake, whether it’s a low or high intake.
From the above findings, it is accurate to state that cheese is essential in an adult’s diet and can be a helpful tool when trying to curb some severe cardiovascular conditions that occur in an adult’s life. However, the mechanisms behind which cheese has a protective effect against cardiovascular diseases are still a mystery to many. Scientists are still studying it and how its components are actively responsible for strengthening the heart and circulatory system. Many scientists have come up with theories to explain the benefits of cheese. According to one theory, cheese can improve lipid profiles. In a particular study, its findings involving more than 2,000 individuals were a tool to discover that cheese intake reduces the chances of having increased cholesterol levels. Also, in another study, cheese intake proved to help lower the chances of high blood pressure. Cheese has a high calcium concentration, and an analysis of more than 2000 people confirmed that cheese intake decreased the risks of a low bone mineral density. Moreover, cheese is rich in vitamin B12, and studies show its intake reduces vitamins insufficiency.
In addition to these findings, research on epidemiology depicted that cheese consumption reduces the chances of suffering from coronary artery disease in adults. However, the study is not conclusive thus requires further analysis. As I have highlighted earlier, cheese is quite nutritious, and one can enjoy a considerable cheese amount in his meal. However, its intake is still a critical factor in its usefulness in our bodies. It was consuming cheese alongside refined grains like bread and meat as pizza may suppress its benefits. When people eat it as a replacement for red, processed meat in a diet, it offers its total nutritional value.
RISKS
Even though cheese has proven to be vital and should be included in an adults’ diet, we cannot turn a blind eye to various risks that may accompany its consumption. A diet consisting of lots of saturated fats and sodium increases the chances of type 2 diabetes and cardiovascular disease. A report of the Dietary Guidelines Advisory Committee in 2015 advised adults to check on their consumption of Saturated fats as high intake may lead to obesity, which also increases the chances of cardiovascular condition and diabetes. However, further studies counter these findings as they suggest that saturated fats from dairy products such as cheese are more beneficial than those obtained from other products.
Another source of concern is some cheese constituents’ influence on the human body. Research has raised some trouble on the presence of the estrogen hormone within dairy products. Such hormones are hazardous as they may curb the endocrine system, leading to the development of cancerous cells. Tolerance levels amongst people are another risk that dairy products such as cheese come. Some people may be able to tolerate aged cheese with low lactose levels, while others may develop a reaction to even the least amount of cheese in their diet. Soft cheese may trigger a response in a lactose-intolerant individual, while hard cheeses typically have lower lactose constituents. Anyone with a milk allergy should therefore avoid all these dairy products. Phosphorus is another constituent in cheese. It may be dangerous to individuals who consume cheese, especially those with kidney problems. Whether the kidneys struggle to remove excess phosphorus from the body, the effects are fatal. Also, an increased calcium consumption from cheese may lead to increased chances of prostate cancer.
These studies and analyses have proven to contract each other, as the findings of one might prove to be wrong in another in another region. However, several variables are present in these studies. Experts in science should develop universal research that will incorporate all aspects from the different areas to come up with a standard reference for all to use. Such variables include the use of different types of milk to make the cheese, the type of feeds farmers in other parts of the world are feeding their cattle, and the cheese processing method experts use to come up with their samples.
CONCLUSION
From the above findings, even though most are not well developed, it is essential to note that no research has shown a reasonable correlation between cheese and its contribution to the development of cardiovascular diseases. Most show how cheese is a necessary tool in preventing heart-related problems. It tells us that of all these studies, many, if not all, have acknowledged the nutritional value of cheese and have given clear guidelines for people, especially adults, to check on which type of cheese is essential and which one they should avoid.
Also, such research is vital as they enlighten the global further. For a long, many experts discouraged people from consuming dairy products such as milk and cheese when they are at a higher risk of suffering from heart-related problems. However, it is now possible for an individual suffering from such diseases to consume some dairy products and get better. Furthermore, these studies have touched on an essential aspect of dairy farming, and dairy products are a significant source of economy in many countries globally and a source of food for many who may end up ignoring their essential nutritional value.
Cheese has many health benefits; however, those at a higher risk of suffering from cardiovascular conditions should be careful what type of cheese they consume (Briggs, 2017). These people should consume low-sodium and low-fat cheeses. Secondly, processed cheeses contain many additives that may or may not be harmful to the body. Therefore, careful consideration should be considered by individuals before choosing any. Adults should choose natural and low-fat cheeses. Choosing cheese from organic milk can help reduce the consumption of growth hormone milk.
Cheese is a vital calcium source for individuals with intolerance, but people should be careful when choosing and consuming such cheese. It is essential to consult a registered dietitian to advise you on the correct type of dairy products to consume and which ones to avoid. Cheese can be helpful when an individual learns its beneficial values; as we have seen already, there is a lot of cheese consumption; however, this intake is not helpful to the body as people do not consume it correctly. Therefore proper guidance can help adults prevent cardiovascular diseases and reduce the number of deaths related to heart conditions.
REFERENCES
Huth, P. J., & Park, K. M. (2012). Influence of dairy product and milk fat consumption on cardiovascular disease risk: a review of the evidence. Advances in nutrition, 3(3), 266-285.
Rimm, E. B., Appel, L. J., Chiuve, S. E., Djoussé, L., Engler, M. B., Kris-Etherton, P. M., … & Lichtenstein, A. H. (2018). Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association. Circulation, 138(1), e35-e47.
Briggs, M. A., Petersen, K. S., & Kris-Etherton, P. M. (2017, June). Saturated fatty acids and cardiovascular disease: replacements for saturated fat to reduce cardiovascular risk. In Healthcare (Vol. 5, No. 2, p. 29). Multidisciplinary Digital Publishing Institute.
Mozaffarian, D. (2016). Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: a comprehensive review. Circulation, 133(2), 187-225.
Francis, H., & Stevenson, R. (2013). The longer-term impacts of the Western diet on human cognition and the brain. Appetite, 63, 119-128.
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