A slice of memory: Could high-fat cheese and cream protect your brain?

For decades, people have been told to avoid high-fat foods. Cheese, cream, butter—all whispered warnings in conversations about health.

But a new study is challenging that narrative, suggesting that indulging in rich, creamy dairy might do more than satisfy the taste buds: it could also protect the brain.

Researchers in Sweden followed 27,670 people over 25 years, tracking diets, lifestyle and health.

Their findings, published in the American Academy of Neurology journal, revealed that participants who consumed 50 grammes or more of high-fat cheese daily—roughly two slices—had a 13 per cent lower risk of developing dementia compared to those eating less than 15 grammes.

Those who enjoyed 20 grammes or more of high-fat cream daily, like a generous dollop in coffee or over fruit, saw a 16 per cent lower risk.

Lead author Emily Sonestedt of Lund University says the results challenge long-held assumptions.

“For decades, dietary advice has often painted high-fat foods as unhealthy. Our study suggests that certain high-fat dairy products may actually lower the risk of dementia,” she said.

Dementia, a syndrome marked by the decline of memory, thinking and the ability to carry out daily tasks, affects millions globally.

In Kenya, an ageing population means the issue is increasingly relevant.

In 2017, 4.3 per cent of Kenyans were aged 60 and above—a figure projected to rise to 10.6 per cent by 2050. Current estimates suggest more than 86,000 Kenyans live with dementia, many undiagnosed.

For people like 62-year-old Mary Wanjiku, a retired teacher in Kiambu, the findings are personal. Watching her father struggle with memory loss has been a painful journey.

“If something as simple as cheese and cream could help, I want to know,” Mary said, flipping through her mother’s old recipe book.

“I’ve always enjoyed them in moderation. Maybe now I’ll feel a little less guilty.”

The study didn’t find the same protective effect in low-fat dairy, milk, butter or fermented products like yoghurt.

High-fat cheese and cream, however, appeared to particularly lower the risk of vascular dementia and Alzheimer’s disease in those without the APOE-e4 gene variant, a known risk factor. APOE4 is the strongest risk factor gene for Alzheimer's disease.

For nutritionist Paul Mwangi in Nairobi, the study offers cautious optimism.

“It’s not a green light to binge on every creamy dessert,” Mwangi said.

“But it does suggest that the type and quality of fat in your diet matters. For older adults, small, consistent portions of high-fat cheese or cream could be a simple, tasty strategy for brain health.”

The findings also shed light on how dietary choices ripple through communities.

Dementia affects not just those diagnosed, but families and caregivers who shoulder emotional and financial burdens.

In rural areas, where access to healthcare and screening is limited, simple interventions like dietary guidance could make a meaningful difference.

Sonestedt said while the results are promising, they are not a prescription.

“More research is needed to understand how high-fat dairy interacts with other aspects of diet and lifestyle to protect the brain,” she said.

For now, the humble block of cheese or spoonful of cream may be more than comfort food—it might just be a small ally in preserving memory, one meal at a time.

Instant analysis

The Swedish study linking high-fat cheese and cream to lower dementia risk challenges decades of low-fat dietary advice. Daily consumption of 50 grammes of high-fat cheese or 20 grammes of cream was associated with a 13-16 per cent reduced risk of dementia, particularly vascular types. While promising, the findings highlight disparities in diet and brain health access, especially in Kenya, where dementia is under-diagnosed. For ageing populations, incorporating moderate high-fat dairy could be a practical, low-cost preventive measure. However, researchers caution against overconsumption and call for further studies to confirm protective effects across diverse diets.