Cheese

Cheese is a fermented dairy product and a traditional source of protein and calcium in the Mediterranean diet. Traditional Mediterranean cheese varieties include feta (Greece), ricotta (Italy), manchego (Spain), and halloumi (Cyprus/Levant). Cheese is consumed in moderate amounts — typically as a condiment or dessert rather than a primary protein source.

Nutritional Profile

Cheese provides a combination of protein, calcium, phosphorus, and vitamin B12. Hard and semi-hard cheeses like parmesan and cheddar are particularly dense in these nutrients. Feta cheese — commonly used in Mediterranean salads and meze — is lower in fat than many hard cheeses and provides probiotics from the fermentation process.

Cardiovascular Considerations

The relationship between cheese and cardiovascular health is nuanced:

• Saturated fat: Cheese is high in saturated fat (approximately 20–25% of calories in most varieties), which has historically raised concerns for LDL-C elevation. However, emerging evidence suggests the food matrix structure of cheese may attenuate the cholesterol-raising effect compared to equivalent saturated fat from butter or processed meats
• Calcium and potassium: The mineral density of cheese contributes to blood-pressure-reduction through electrolyte balance
• Fermentation and probiotics: Fermented cheeses contain bioactive peptides and may support gut microbiome diversity, which is increasingly recognized in cardiovascular risk

Mediterranean Role

In the mediterranean-diet, cheese is consumed in moderate amounts — typically a few times per week rather than daily — and paired with vegetables, whole grains, and extra-virgin-olive-oil. The traditional Greek diet ( Crete, 1960s) included cheese primarily as feta in salads, yogurt as a breakfast staple, and small amounts of hard cheese as a seasoning.