In This ArticleView AllIn This ArticleBest CheesesOther Lifestyle TipsThe Bottom Line
In This ArticleView All
View All
In This Article
Best Cheeses
Other Lifestyle Tips
The Bottom Line
Americans love cheese. According toStatista Research, the U.S. ranks No. 2 for cheese consumption per capita, trailing only the European Union. But while cheese’s creamy goodness is delicious, it can be a concern for those with high blood pressure. Often called the “silent killer,” high blood pressure affects 1.28 billion adults worldwide, per theWorld Health Organization. According to the WHO, diet is closely related to hypertension, especially with excessive salt and saturated fat intake being a risk factor.
Cheese is often vilified due to its sodium and saturated fat content, which can elevate blood pressure. Bradley Serwer, M.D., a cardiologist and chief medical officer atVitalSolution, says, “While cheese may be a good source of protein and calcium, it is often high in calories, saturated fat and sodium. Cheeses that are highly processed often have extremely high levels of sodium and saturated fat that can cause elevations in blood pressure, increasing your risk of atherosclerosis and heart attacks.”
Fortunately, having high blood pressure doesn’t mean swearing off cheese for good. But cheeses with less saturated fatand sodium are better choices when you’re managing this condition. Keep reading to learn more about the four best cheeses for high blood pressure and get expert tips to help lower your blood pressure.
Related:What Happens to Your Body When You Eat Cheese Every Day
Jenny Huang
The 4 Best Cheeses for High Blood Pressure
1. Low-Fat Swiss Cheese
Low-fat Swiss cheese is an excellent choice for aheart-healthy dietwith an eye on high blood pressure. It has less saturated fat than other cheeses, is lower in calories and delivers a delicious cheese flavor without a sodium overload. According to theUSDA, one (1-ounce) slice of low-fat Swiss cheese provides less than 1 gram of saturated fat and 56 milligrams of sodium. “Swiss cheese is an excellent option, as it has lower levels of fat and sodium,” says Serwer.
“Swiss cheese is lower in sodium than most other cheeses and is often recommended for people who need to monitor their salt intake, including those with high blood pressure,” saysErin Palinski-Wade, RD, CDCES, a registered dietitian and author of2-Day Diabetes Diet. OurMushroom-Swiss Turkey Burgersare a delicious dish where you can use low-fat Swiss cheese and still enjoy delicious flavors.
2. Part-Skim Mozzarella
This cheese is known for its versatility and superb melting properties, making it perfect for homemade pizzas, or for enhancing the cheesy goodness of your favorite egg dishes while being less burdensome on your blood pressure. Need inspiration? Try ourPesto, Mozzarella & Egg Breakfast Sandwich.
3. Part-Skim Ricotta
Consider part-skim ricotta cheese for a creamy and delicious addition to your heart-healthy diet. According to theUSDA, 1 ounce of part-skim ricotta provides 1 gram of saturated fat and 28 milligrams of sodium, significantly less than full-fat dairy options. “This cheese can provide an excellent source of calcium, which is important for maintaining healthy blood pressure levels and supporting heart health,” says Palinski-Wade. “In addition, this cheese is whey-based, and whey protein may offer additional health benefits such as muscle growth and supporting healthy blood pressure levels.”
Our deliciousLinguine with Ricotta MeatballsandGreen Goddess Ricotta Pastaare easy-to-prep meals featuring ricotta.
4. Low-Fat Cottage Cheese
You can also enjoy this versatile cheeseif you have high blood pressure—low-fat cottage cheese has around 1.5 grams of saturated fat and 353 milligrams of sodium in a half-cup serving, per theUSDA. “Cottage cheese is rich in calcium and phosphorus, which are essential for maintaining bone health and regulating blood pressure. This cheese is also naturally lower in fat and calories, with about 70% of the calories in cottage cheese coming from protein. Choosing low or no-salt-added varieties can also be a great way to reduce the sodium content of this cheese further,” explains Palinski-Wade.
Other Tips to Lower Your High Blood Pressure
In addition to choosing the right cheeses, there are various strategies to help keep high blood pressure in check. Here are some additional tips that can complement your diet and contribute to a healthier heart:
“There are many beneficial ways to lower your blood pressure without taking medications,” says Serwer. “For example, modest weight loss, regular exercise and reducing sodium intake can have a massive impact on blood pressure. A low-sodium diet with less than 1,500 milligrams per day can be highly beneficial.”
Related:The Best 7-Day Walking Plan to Lower Blood Pressure, According to a Certified Trainer
Choosing the best options is the key to enjoying cheese while keeping your blood pressure in check. Go for cheeses that contain less saturated fat and sodium, as these will have less impact on your heart health. Other ways to manage high blood pressure include reducing overall sodium intake, following the DASH diet, limiting alcohol, staying active, managing stress and not smoking. These healthy lifestyle choices can help maintain a healthy heart and blood pressure while enjoying cheese.
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