What type of cheese can men consume to avoid increasing their Body Mass Index (BMI), waist circumference, and diastolic blood pressure?

Cheese Consumption and Cardiometabolic Health in Men

Low-fat cheese is the optimal choice for men to avoid increases in BMI, waist circumference, and diastolic blood pressure, as part of a comprehensive heart-healthy dietary pattern.

Evidence on Cheese Consumption and Cardiometabolic Risk

Impact of Different Cheese Types on Men's Health

Research shows that cheese consumption affects men differently than women regarding cardiometabolic risk factors:

• Men who consume cheese more frequently tend to have higher BMI, waist circumference, and diastolic blood pressure compared to non-consumers 1
• Regular-fat cheese consumption in men is associated with less favorable body composition and cardiovascular risk profiles 1
• Women, interestingly, show more favorable cardiovascular risk profiles with cheese consumption, suggesting gender differences in response to dairy fat 1

Low-Fat vs. Regular-Fat Cheese

The evidence regarding different types of cheese shows:

• Low-fat dairy products are recommended as part of the DASH diet, which is proven to reduce blood pressure 2
• The American Heart Association recommends fat-free or low-fat dairy products, including low-fat cheese, as part of a heart-healthy dietary pattern 2
• Higher intake of fresh cheese (typically lower in fat) has been negatively associated with overweight and obesity 3

Dietary Recommendations for Optimal Cardiometabolic Health

Comprehensive Dietary Approach

To minimize negative impacts on BMI, waist circumference, and blood pressure, men should:

1. Choose low-fat cheese varieties as part of a balanced diet
2. Limit cheese consumption to moderate amounts
3. Incorporate cheese into a broader heart-healthy dietary pattern

Additional Dietary Recommendations

The International Society of Hypertension and American Heart Association recommend:

• Salt reduction to less than 5g per day 2
• Consumption of a diet rich in whole grains, fruits, vegetables, and low-fat dairy 2
• Moderate alcohol consumption (less than 14 units/week for men) 2
• Regular physical activity (30 minutes of moderate exercise 5-7 days/week) 2
• Maintaining a healthy BMI (20-25 kg/m²) and waist circumference (<94 cm for men) 2

Practical Implementation

When incorporating cheese into the diet:

• Choose low-fat cheese varieties (containing 3g of fat or less per serving)
• Limit portion sizes to control overall caloric intake
• Pair cheese with fiber-rich foods like whole grains, fruits, and vegetables
• Consider cheese as part of the recommended 2-4 servings of low-fat dairy per day 2
• Monitor waist circumference, keeping it below 102 cm (40 inches) for men 2

Common Pitfalls to Avoid

• Assuming all cheese types have similar effects on cardiometabolic health
• Overlooking the gender-specific effects of cheese consumption
• Focusing solely on cheese while ignoring overall dietary pattern
• Consuming excessive portions of even low-fat cheese varieties
• Neglecting physical activity and other lifestyle factors that influence BMI, waist circumference, and blood pressure

By choosing low-fat cheese varieties and incorporating them into a heart-healthy dietary pattern, men can enjoy cheese while minimizing negative impacts on BMI, waist circumference, and diastolic blood pressure.