Randy Chandler
Blue cheese or not, if you have high blood pressure, you may not need to give up cheese entirely. While cheese is often associated with being fatty and unhealthy, eating certain types of cheese in moderation can actually help to reduce your risk of hypertension. This is due to the high calcium content, which has been shown to help lower both systolic and diastolic blood pressure. However, the type of cheese you choose matters, and it's important to be mindful of portion sizes. Lower-sodium cheeses, such as Swiss, feta, and fresh mozzarella, are better options for those with high blood pressure. On the other hand, processed and hard cheeses like cheddar and muenster are best avoided.
| Characteristics | Values |
|---|---|
| Blue cheese consumption and blood pressure | No direct correlation found |
| High blood pressure | Also known as hypertension |
| Hypertension | Readings above 140/90 millimeters of mercury |
| High blood pressure management | Choose low-sodium cheeses like Swiss, feta, Parmesan, ricotta, fresh mozzarella, and goat cheese |
| Full-fat dairy | No effect on blood pressure |
| Low-fat dairy | Linked to lower blood pressure |
| Grana Padano | Shown to improve systolic and diastolic blood pressure |
| Other factors | Body Mass Index (BMI), waist circumference, triglycerides, and fasting glucose |
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What You'll Learn
Blue cheese alternatives for lowering blood pressure
Blue cheese is a tasty treat, but it may not be the best option for those looking to lower their blood pressure. While cheese can be a healthy option if consumed in moderation, it is important to choose varieties that are lower in sodium.
So, what are some tasty blue cheese alternatives that can help lower blood pressure? Here are some suggestions:
- Fresh mozzarella: This is a great option as it has the lowest sodium content among cheeses, with only 85 mg per ounce. It is perfect for topping homemade pizzas or enjoying with fresh vegetables.
- Ricotta: With 135 mg of sodium and 289 mg of calcium per half-cup, ricotta is a delicious and airy cheese that can be added to various recipes. Try spreading it on whole-grain toast or using it to add a creamy texture to pasta dishes.
- Swiss: With 75 mg of sodium per ounce, Swiss cheese is a naturally low-sodium option. Enjoy it with some fruit for a tasty and healthy snack.
- Feta: Feta cheese is another excellent choice for lowering blood pressure. Enjoy it crumbled over a salad or as a topping on whole-grain crackers.
- Parmesan: A small amount of Parmesan cheese can go a long way in terms of flavor. Try using it sparingly to add a boost of flavor to your meals without increasing your sodium intake significantly.
- Goat cheese: Also known as chèvre, goat cheese is a tangy and creamy option that pairs well with low-sodium crackers, fruits, or vegetables. It typically has around 118 mg of sodium and 85 mg of calcium per ounce.
In addition to choosing lower-sodium cheeses, it is important to remember that portion size matters. Enjoy these cheeses in moderation as part of a balanced diet that includes plenty of fruits, vegetables, and whole grains.
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The effect of blue cheese on blood pressure
Blue cheese or not, when it comes to high blood pressure, it's important to be mindful of your diet. High blood pressure, or hypertension, affects nearly half of US adults, with only a quarter of those cases under control. This puts a large portion of the population at risk of heart disease and stroke.
The good news is that, contrary to popular belief, eating cheese in moderation can actually help lower your blood pressure. This is due to its high calcium content, which has been shown to lower both systolic and diastolic blood pressure. The magnesium and phosphorus in dairy products may also contribute to reducing blood pressure. However, it's important to choose the right types of cheese and watch your portion sizes.
When it comes to selecting cheese, opt for those that are naturally low in sodium, such as Swiss, feta, Parmesan, and fresh mozzarella. Ricotta is also a great choice, as it's lower in sodium and higher in calcium. If you're a fan of cottage cheese, go for the no-salt-added, low-fat variety. Fresh cheeses, like creamy chèvre (goat cheese), are usually less salty than their aged counterparts, so they're a good option too.
While blue cheese wasn't specifically mentioned in the sources, it's safe to assume that it falls into the category of cheeses that should be consumed in moderation due to their higher fat and sodium content. Blue cheese, like all cheese, contains fat and salt, so it should be enjoyed in moderation as part of a balanced diet. Remember, the specific type of cheese you choose can make a difference in managing your blood pressure.
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Sodium content in blue cheese
Blue cheese is a blue-veined mould cheese originating in France. It is an excellent source of essential vitamins and minerals such as calcium, phosphorus, potassium, sodium, and vitamins A, D, E, and K.
A 1-ounce (28-gram) serving of blue cheese provides 14% of the recommended dietary allowance (RDA) of sodium, which is around 100 calories. The calories are made up of dietary fats and protein, with dietary fat accounting for 72% of the total calories, and protein accounting for 24%.
The nutritional content of blue cheese varies based on the type of milk used and whether the fat was removed. For example, reduced-fat blue cheese has 80 calories per ounce (28 grams) and 5 grams of fat.
When it comes to blood pressure, sodium intake is an important consideration. While blue cheese does contain a significant amount of sodium, some studies have suggested that full-fat dairy foods do not impact blood pressure. Additionally, certain cheeses, such as Grana Padano, have been found to improve blood pressure due to the presence of compounds that can relax blood vessels.
It is worth noting that the effect of cheese on blood pressure may depend on the type of cheese and the overall diet. Lower sodium cheeses, such as Swiss, feta, Parmesan, and fresh mozzarella, are generally recommended for those with high blood pressure.
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Calcium content in blue cheese
Blue cheese is made from cow, goat, or sheep milk that has been cured with cultures from the mold Penicillium. It is typically white with blue or gray veins and spots. The mold used to create blue cheese gives it a distinctive odor and a bold, tangy flavor.
Blue cheese is very nutritious and is a good source of calcium. A 1-ounce (28-gram) serving of blue cheese made with whole milk provides 20% of your daily calcium needs. Since blue cheese is high in calcium, a nutrient necessary for optimal bone health, adding it to your diet may help prevent bone-related health issues like osteoporosis.
However, it's important to note that blue cheese is also high in sodium, which can contribute to high blood pressure. According to the National Heart, Lung, and Blood Institute (NHLBI), you have high blood pressure or hypertension if your BP readings are consistently above 140/90 millimeters of mercury. As such, your heart has to work harder, increasing your risk of leading causes of death such as heart attack or stroke.
To maintain healthy blood pressure, the NHLBI recommends the Dietary Approaches to Stop Hypertension (DASH) diet, which includes whole foods high in fruits, vegetables, and whole grains, as well as lean proteins, nuts, and seeds. While cheese can be included in this diet, it's important to choose lower-sodium options like Swiss, feta, Parmesan, or fresh mozzarella.
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Portion sizes of blue cheese
While blue cheese is a tasty treat, it is also high in salt and saturated fat, so it should be eaten in moderation. A portion size of 1 ounce (28 grams) of blue cheese contains 100 calories, 73% fat, and 24% protein. This serving size also provides 150 mg of calcium, which is an essential mineral for maintaining healthy bones.
When it comes to blood pressure, consuming too much salt is generally linked to an increased risk. Therefore, it is important to be mindful of your portion sizes when indulging in blue cheese. According to the National Heart, Lung, and Blood Institute (NHLBI), you have high blood pressure or hypertension if your BP readings are consistently above 140/90 millimeters of mercury. As a result, your heart works harder, increasing your risk of heart attack or stroke.
To maintain healthy blood pressure, the NHLBI recommends the Dietary Approaches to Stop Hypertension (DASH) diet, which includes two to three servings of dairy per day. When choosing cheese, opt for lower-sodium varieties such as Swiss, feta, Parmesan, or fresh mozzarella. These cheeses can add flavour to your meals while minimizing your sodium intake.
While blue cheese is higher in sodium than these recommended varieties, you can still enjoy it in moderation as part of a balanced diet. Aim for a portion size of 1 ounce (28 grams) or less of blue cheese, and pair it with other DASH-friendly foods like fruits, vegetables, and whole grains. By being mindful of your portion sizes and choosing lower-sodium options, you can enjoy the flavour and health benefits of blue cheese while supporting your heart health.
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Frequently asked questions
Blue cheese is a high-sodium cheese, and high sodium intake is linked to high blood pressure. However, there is little evidence to suggest that blue cheese directly raises blood pressure. In fact, some studies have shown that eating cheese can help lower blood pressure due to its high calcium content.
Fresh mozzarella is the best option for those looking to lower their blood pressure, as it is the lowest in sodium at 85 mg per ounce. Other low-sodium cheeses include Swiss, feta, Parmesan, and ricotta.
The National Heart, Lung, and Blood Institute (NHLBI) recommends the Dietary Approaches to Stop Hypertension (DASH) diet for people with high blood pressure. This diet is high in fruits, vegetables, and whole grains and includes lean proteins, nuts, and seeds.
In addition to diet, there are several other lifestyle changes that can help lower blood pressure. These include limiting alcohol intake, maintaining a healthy weight, and getting regular physical activity.
