A diagnosis of high blood pressure signals that you need to be more mindful about what you eat. You’ll be advised to cut down on sodium and add calcium, for a start. One way to do both? Eat cheese! Though cheese sometimes has a reputation as a fatty, not too nutritious food, eating particular cheeses in moderation can actually be a boon to your blood pressure.
According to the Centers for Disease Control and Prevention, 48.1% of U.S. adults have high blood pressure, also known as hypertension. Of those patients, only a quarter have their blood pressure under control, putting them at risk for heart disease and stroke. So what better way to keep your blood pressure in check and reduce your risk than by enjoying some delicious cheese?
When consumed in moderation, cheese may help reduce the risk of hypertension. That’s partly thanks to its high calcium content, which has been shown to help lower both systolic and diastolic blood pressure. The magnesium and phosphorus in dairy products may also help reduce blood pressure.
However, the cheeses you choose for blood pressure management matter. Here are the ones dietitians recommend.
1. Swiss Cheese
This cheese, which is related to Swiss Emmental and not necessarily made in Switzerland, is known for its holes, known as “eyes.” These holes are created by the formation of carbon dioxide bubbles during the fermentation process.
“Swiss has the lowest sodium, at 54 milligrams per ounce,” says Lauren Trahan, M.S., RDN. She’s a registered dietitian in Virginia. “It’s just not as heavily processed, so it’s a naturally lower-sodium cheese.”
According to the Food and Drug Administration, a food is low in sodium if it has less than 140 mg per serving. Trahan notes that a serving of cheese is an ounce. And an ounce of Swiss cheese typically has 53 mg sodium, plus 252 mg of calcium. (Note that, for all cheeses, nutrient amounts may vary slightly among brands.) As a reference, the recommended intake of calcium is 1,300 mg daily.
2. Mozzarella Cheese
When it comes to a cheese as popular as stretchy mozzarella, you have plenty of options, and that’s a good thing for your blood pressure. The best pick? Fresh mozzarella, since it’s the lowest in sodium at 85 mg per ounce. That means the balls of gooey deliciousness that are stored in water.
Prefer low-moisture? That’s OK, too, especially if you go for low-fat options or ones that use part-skim milk. Trahan recommends using it to top a homemade pizza, along with lots of fresh vegetables.
3. Goat Cheese
Because fresh cheeses are usually less salty than their aged cousins, creamy chèvre—meaning goat cheese—is one of the best choices if you want to lower your blood pressure.
At 118 mg of sodium and 85 mg of calcium per ounce, this tangy treat is great for spreading on low-sodium crackers or pairing with fruits or vegetables, crudité board-style, says Susie Polgreen, M.S., RD, CD, IFNCP, a registered dietitian in Vermont.
4. Ricotta Cheese
Polgreen calls ricotta one of her “go-tos,” and Trahan agrees. At 135 mg of sodium and 289 mg of calcium per half-cup of ricotta, you can load up a recipe with the airy cheese to add delicious dairy-based protein. Trahan recommends adding it to pasta, which adds a creamy texture.
Top-Rated Cheese Recipes to Try
The Bottom Line
Just because you’re making big changes to lower your blood pressure, it doesn’t mean that cheese is off the menu. In fact, it can even be a great addition to your diet, due to its calcium content, which can help keep your blood pressure in check. Though, make sure to choose the ones lower in sodium.
