Patrick Oconnell
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. However, this does not mean that you have to cut cheese out of your diet completely. There are many low-sodium cheeses available, such as Swiss, feta, and Parmesan, that can be enjoyed in moderation as part of a healthy diet.
Is cheese bad for BP?
| Characteristics | Values |
|---|---|
| Cheese is a good source of | Calcium, protein |
| Cheese is often high in | Saturated fat, salt/sodium |
| Cheese can be part of a healthy diet if consumed in | Moderation, small portions |
| Low-sodium cheese options | Swiss, fresh mozzarella, ricotta, feta, Parmesan |
| High-sodium cheese options | Processed and hard cheeses, cheddar, muenster, cottage cheese, American cheese |
| Health risks associated with high sodium intake | High cholesterol, high blood pressure, cardiovascular disease |
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What You'll Learn
Cheese is high in salt and saturated fat
Cheese is a great source of protein and calcium. However, it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease.
According to the British Heart Foundation, a standard portion of cheese is 30g (the size of a small matchbox or two-and-a-half dominoes). A 30g portion of cheese provides seven per cent of your daily calories and can contain more salt than a packet of crisps.
It is recommended that adults get no more than 2,300 mg of sodium per day (the equivalent of one teaspoon of salt). Cheese is a major contributor to daily salt intake, especially when it is added to other salty foods like bread, meat, condiments, and pickles in a sandwich.
Some cheeses are higher in salt and saturated fat than others. Processed and hard cheeses such as American cheese, cottage cheese, cheddar and muenster tend to have more sodium. Soft goat's cheese, brie, edam, camembert, and ricotta are high in fat but lower in salt. Mozzarella and feta are also lower in fat.
If you have high blood pressure, you don't have to cut cheese out of your diet completely, but it is recommended to use high-fat and high-sodium cheeses sparingly. You can also opt for low-sodium cheeses like Swiss, fresh mozzarella, and ricotta.
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Low-sodium cheese is a healthier option
While cheese is a great source of protein and calcium, it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. A 30g portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps.
However, cheese lovers need not despair, as there are several low-sodium cheeses available that can help you enjoy cheese while being mindful of your salt intake. According to the FDA, anything under 140mg of sodium per serving is considered low sodium. Some examples of low-sodium cheeses include Swiss cheese, goat cheese, ricotta, and fresh mozzarella.
Swiss cheese is a popular choice due to its naturally lower sodium content compared to many other cheeses, with only 53 mg of sodium per ounce, compared to 185 mg in the same amount of cheddar. Goat cheese is also a good option, with 118 mg of sodium per ounce, and it contains nearly 13% of your daily vitamin A needs. Ricotta cheese is another low-sodium option with a creamy texture and mild flavour, containing about 123 mg of sodium per half-cup. Fresh mozzarella is also a lower-sodium cheese, with only 138 mg of sodium per ounce, and you can further reduce the sodium content by choosing an unsalted or low-sodium variety.
In addition to choosing low-sodium cheeses, it is important to watch your portion sizes when it comes to cheese. It is easy to consume too much, especially when grating cheese into sauces, toasties, or jacket potatoes. A pre-cut slice of cheese usually weighs 20–30g, and most people use many slices in a sandwich. To maintain a healthy diet, it is recommended to limit your sodium intake and choose nutrient-rich whole foods over processed options, which can help manage your blood pressure.
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Portion size matters
It's important to watch your portion size, especially if you're grating cheese into sauces, toasties or jacket potatoes. It's easy to have too much when cheese is grated, and the small bits left over can add up too. A good way to manage your cheese intake is to weigh out portions to ensure they are the recommended 30g.
The type of cheese also makes a difference. Soft goat's cheese contains about 26g of fat per 100g, similar to brie and edam, and about as much salt as camembert. Goat's cheese is considered a 'high-fat' product, whereas mozzarella, ricotta and feta are lower in fat. Processed and hard cheeses such as American and cottage cheese have more sodium, but fresh mozzarella, Swiss cheese and feta are good lower-sodium options.
If you have high cholesterol or blood pressure, it's best to use high-fat cheeses sparingly. The good news is that you don't have to cut cheese out of your diet completely. You can still enjoy it in moderation, especially if you pair it with other healthy foods like fruits, vegetables and whole grains.
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Full-fat cheese may not impact BP
While cheese is often associated with high blood pressure due to its salt and saturated fat content, some studies suggest that full-fat cheese may not negatively impact BP. According to an October 2018 study published in the Journal of Hypertension, full-fat dairy foods, including cheese, had no effect on blood pressure. This finding contradicts the common belief that full-fat cheese contributes to high BP.
It's important to note that the study analyzed the diets of 4,680 people over a three-week period, which is a relatively small sample size and a short duration. However, the results provide valuable insights into the complex relationship between dairy fat and blood pressure.
Full-fat cheese is a good source of calcium, which is essential for regulating blood vessel dilation and contraction. Calcium-rich foods like cheese can help maintain BP by ensuring smooth and responsive blood vessel function. Additionally, full-fat cheese contains conjugated linoleic acid (CLA), a type of fat with potential health benefits. Some studies suggest that CLA may have a positive impact on cardiovascular health, including BP management.
However, it's crucial to consider portion sizes and overall diet. While full-fat cheese may not directly raise BP, excessive consumption can contribute to calorie intake, leading to weight gain and associated health issues. Moderation is key, and enjoying full-fat cheese in moderate amounts as part of a balanced diet that includes plenty of fruits, vegetables, and whole grains can be a healthy option.
When it comes to cheese and BP, it's not just about fat content. Sodium levels in cheese can significantly impact blood pressure. Opting for lower-sodium cheeses, such as Swiss, feta, or fresh mozzarella, can be a heart-healthy choice. Additionally, pairing cheese with other DASH diet foods, such as fruits, vegetables, and whole grains, can help mitigate any potential negative effects on BP.
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Other foods with cheese can be unhealthy
Cheese is a good source of calcium and protein, but it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. According to the American Heart Association (AHA), we should not consume more than 2,300 mg of sodium (equivalent to 1 teaspoon of salt) per day.
Other foods that are high in sodium include processed deli and lunch meats, canned soups, ketchup, soy sauce, and salad dressings, and bread. These foods can be unhealthy and contribute to high blood pressure when consumed with cheese. For example, a sandwich with cheese, deli meat, and bread can be very high in sodium. Similarly, a pepperoni pizza or a burger with cheese and processed meat can be unhealthy options.
To make healthier choices, opt for low-sodium cheeses such as Swiss, feta, Parmesan, and fresh mozzarella. When eating cheese, be mindful of portion sizes and limit yourself to 1 1/2 ounces per serving. Instead of highly processed foods, choose nutrient-rich whole foods, such as fruits, vegetables, and whole grains.
In addition to sodium, excessive alcohol consumption can also increase the risk of high blood pressure. It is recommended that men have no more than two drinks per day and women stick to one drink to maintain healthy blood pressure levels.
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Frequently asked questions
Cheese is often high in saturated fat and salt, which means eating too much could lead to high cholesterol and high blood pressure. However, it is also a good source of calcium and protein. If you have high blood pressure, you can still eat cheese, but it's best to use high-fat cheeses sparingly.
Processed and hard cheeses such as American and cottage cheese are high in sodium. Cheddar and muenster are also on the high-sodium list.
Lower-sodium cheeses such as Swiss, feta, Parmesan, ricotta, and fresh mozzarella are good options for those with high blood pressure.
Deli meats, canned soups, and other processed foods are often high in sodium and should be avoided. Sugary and high-fat foods can also increase blood pressure.
