Optimal Cheeses to Manage High Blood Pressure

 Optimal Cheeses to Manage High Blood Pressure

1. Reduced-Fat Swiss Cheese

For those concerned about high blood pressure, opting for low-fat Swiss cheese proves to be a wise dietary choice. With notably lower saturated fat and calorie content compared to other cheeses, it retains the delectable cheese flavor without overwhelming sodium levels. According to USDA data, a single (1-ounce) slice of low-fat Swiss contains less than 1 gram of saturated fat and a mere 56 milligrams of sodium. "Swiss cheese stands out due to its reduced fat and sodium levels," notes Serwer. Erin Palinski-Wade, RD, CDCES, echoes this sentiment, emphasizing, "Swiss cheese, being lower in sodium than many other varieties, is often recommended for individuals monitoring their salt intake, including those with high blood pressure."

2. Part-Skim Mozzarella

Mozzarella, specifically the part-skim variant, emerges as an excellent choice for cheese enthusiasts aiming to manage blood pressure. This iteration boasts a lower saturated fat content compared to its full-fat counterpart, offering less than 3 grams of saturated fat and 175 milligrams of sodium per ounce, as per USDA figures. Palinski-Wade highlights its potassium richness, noting, "This lower-fat cheese is potassium-rich, balancing sodium effects in the body, relaxing blood vessel walls, reducing cardiovascular strain, and aiding healthy blood pressure levels." Its versatility shines through in homemade pizzas, like our Asparagus & Purple Artichoke Pizza, and in elevating the richness of beloved egg dishes without jeopardizing blood pressure.

3. Part-Skim Ricotta

Incorporating part-skim ricotta cheese into a heart-healthy diet brings a creamy, flavorful addition. USDA data indicates that one ounce of part-skim ricotta offers 1 gram of saturated fat and a mere 28 milligrams of sodium, significantly less than full-fat dairy counterparts. "This cheese serves as an excellent calcium source, vital for maintaining healthy blood pressure and supporting heart health," Palinski-Wade explains. She further notes its whey-based nature, attributing potential health benefits to whey protein, such as muscle growth and aiding healthy blood pressure levels. Consider dishes like Linguine with Ricotta Meatballs or Green Goddess Ricotta Pasta to savor the richness of ricotta.

4. Low-Fat Cottage Cheese

For individuals managing high blood pressure, low-fat cottage cheese remains a versatile choice. A half-cup serving provides around 1.5 grams of saturated fat and 353 milligrams of sodium, according to USDA statistics. "Cottage cheese's calcium and phosphorus content are crucial for bone health and blood pressure regulation. With about 70% of its calories sourced from protein, it's naturally lower in fat and calories," Palinski-Wade affirms. Opting for low or no-salt-added varieties further diminishes sodium content. Incorporate cottage cheese into fruit salads, pasta dishes, or as a baked potato topping to benefit from its versatility. Explore recipes like these 11 Cottage Cheese Recipes You'll Want to Make Forever to diversify your culinary repertoire.