Frederic Melton
Cheese is a great source of protein and calcium, but it 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 the risk of cardiovascular disease. However, cheese can be consumed in moderation, and certain types of cheese are better for blood pressure than others. For example, fresh mozzarella, Swiss, feta, and Parmesan are lower in sodium, while processed and hard cheeses such as American and cottage cheese have more sodium.
Is Cheese Bad for Hypertension?
| Characteristics | Values |
|---|---|
| Cheese is a good source of | Calcium, protein, vitamins, and minerals |
| High consumption of cheese can lead to | High cholesterol and high blood pressure |
| Cheese is often | High in saturated fat and salt |
| Processed and hard cheeses such as | American and cottage cheese have more sodium |
| Recommended cheese options for hypertension include | Swiss, feta, Parmesan, ricotta, mozzarella, and goat cheese |
| Pair cheese with | Fruits, vegetables, and whole grains |
| Limit portion size to | 1.5 ounces per serving |
| Exercise and a healthy diet can help | Manage hypertension |
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What You'll Learn
Processed and hard cheeses are high in sodium
It is well-known that a diet high in sodium can increase the risk of hypertension, heart disease, and stroke. Salty foods cause the body to retain more fluids, raising blood volume and pressure. Therefore, it is important to limit sodium intake to help manage blood pressure.
Cheese is a great source of protein and calcium, 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. Processed and hard cheeses, such as American and cottage cheese, are particularly high in sodium. A half-cup of regular cottage cheese contains 455 milligrams of sodium. Other types of cheese, such as cheddar, can also be high in sodium, with a 30-gram portion containing more salt than a packet of crisps.
However, not all cheeses are equally high in sodium. Fresh mozzarella, Swiss, feta, and Parmesan are lower-sodium options. Ricotta cheese is also a better choice than regular cottage cheese, and low-fat cottage cheese with no added salt is available. When choosing cheese, it is important to read labels, compare brands, and be mindful of portion sizes.
While the link between cheese consumption and hypertension is not yet fully understood, some studies suggest that cheese may even have potential antihypertensive properties. This is due to the presence of bioactive peptides, which are formed during the cheesemaking process and can help reduce hypertension, boost immunity, and promote anti-inflammatory and antioxidant activity in the body.
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Fresh mozzarella, ricotta, and goat's cheese are good options
Cheese is a great source of protein and calcium, which is a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure.
It is important to note that while cheese can be a part of a healthy diet, it should be consumed in moderation. The standard portion size in the UK is 30g, which is the size of a small matchbox or two-and-a-half dominoes. It is easy to exceed this amount, especially when grating cheese, so it is important to be mindful of portion sizes.
In addition to choosing lower-fat and lower-sodium cheeses, pairing cheese with other healthy foods can also help. For example, instead of having a pepperoni pizza or a burger with cheese, try pairing a small amount of cheese with fruits, vegetables, or whole grains.
Some studies have also suggested that certain types of cheese may even have antihypertensive properties. For instance, researchers at the Center for Dairy Research (CDR) have found that commercially produced cheddar cheese contains significant levels of bioactive peptides, which are compounds that may help reduce hypertension. However, more research is needed to fully understand the relationship between cheese consumption and hypertension.
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Cheese can be part of a healthy diet
Cheese is a great source of protein and calcium, which is a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. However, it can also be high in calories, sodium, and saturated fat. The breakdown of macronutrients in any cheese can vary widely, depending on the type.
Types of cheese
There are thousands of varieties of cheese, ranging from mild to mature in flavour, and low to high in fat. It can be made from the milk of cows, sheep, goats, and other animals. Types of cheese include soft goat's cheese, which has 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, while mozzarella and ricotta are lower in fat, as is feta.
Cheese and hypertension
According to the National Heart, Lung, and Blood Institute (NHLBI), you can help lower and maintain your target blood pressure through your food choices. One specific heart-healthy diet recommended by the NHLBI for blood pressure is the Dietary Approaches to Stop Hypertension (DASH) diet, which includes two to three servings of low-fat dairy foods (including cheese) each day.
Sodium and hypertension
A diet high in sodium is likely to increase the risk of high blood pressure, heart disease, and stroke. Processed and hard cheeses such as American and cottage cheese have more sodium. A half-cup of regular cottage cheese has 455 milligrams of sodium. However, there are some types of cheese that are naturally low in sodium, such as Swiss, which has 75 milligrams per 1-ounce serving.
Portion size
The standard portion size for cheese in the UK 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. It is important to be mindful of portion sizes, as it is easy to eat too much cheese.
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Sodium increases blood pressure
Sodium intake is closely linked to hypertension and high blood pressure. Excessive sodium consumption, defined by the World Health Organization as more than 5 grams of sodium per day, has been shown to significantly increase blood pressure. This is because sodium causes the body to retain more fluids, thereby raising blood volume and pressure.
Several studies have found that reducing dietary sodium can lower blood pressure in people with hypertension and those without the condition. This reduction in sodium intake is also associated with lower morbidity and mortality from cardiovascular diseases. For example, a large meta-analysis showed that a modest reduction in salt intake for four or more weeks caused a significant decrease in blood pressure in both hypertensive and normotensive individuals, regardless of sex and ethnic group.
The relationship between sodium intake and blood pressure is influenced by the pressure natriuresis mechanism, which enhances the excretion of sodium and water when arterial pressure is elevated. Hypertension may occur when the kidney's ability to excrete sodium is impaired. Additionally, the renin-angiotensin-aldosterone system (RAAS) plays a role in regulating the mechanical properties of large elastic arteries. High sodium intake can stimulate aortic Angiotensin II receptor type 1 (AT1-receptors), leading to vascular damage.
When it comes to dietary choices, processed and hard cheeses, such as American and cottage cheese, tend to have higher sodium content. For example, a half-cup of regular cottage cheese contains 455 milligrams of sodium. On the other hand, cheeses like Swiss, feta, and Parmesan are lower in sodium, with Swiss cheese containing 75 milligrams per 1-ounce serving. Fresh mozzarella is also a lower-sodium option.
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Cheese is a good source of calcium
Hypertension, or high blood pressure, can lead to serious health issues such as heart disease and stroke. Lifestyle changes, including dietary adjustments, can help manage and lower high blood pressure. Salty and sugary foods, as well as those high in saturated fats, can increase blood pressure. On the other hand, certain foods can help maintain healthy blood pressure.
In addition to calcium, some cheeses are also good sources of protein. Cottage cheese, for instance, contains 23 grams of protein per cup. Aged, hard cheeses are also naturally low in lactose, making them easier to digest for people with lactose intolerance.
When it comes to hypertension, it is important to be mindful of sodium intake. While cheese can be a part of a healthy diet for those with hypertension, it is important to choose lower-sodium varieties and watch portion sizes. Experts recommend opting for cheeses like Swiss, feta, Parmesan, ricotta, and fresh mozzarella, which are naturally lower in sodium. Processed and hard cheeses, such as American and cottage cheese, tend to have higher sodium content.
Overall, cheese can be a good source of calcium and other nutrients, but it should be consumed in moderation as part of a balanced diet to maintain healthy blood pressure.
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Frequently asked questions
Cheese can be good or bad for hypertension, depending on the type and amount consumed. Processed and hard cheeses such as American and cottage cheese are high in sodium, which can increase blood pressure. On the other hand, low-fat cheeses like Swiss, feta, mozzarella, and ricotta are recommended as part of the DASH diet for hypertension due to their lower sodium content and health benefits.
DASH stands for "Dietary Approaches to Stop Hypertension." It is a whole-food eating plan recommended by the National Heart, Lung, and Blood Institute (NHLBI) that includes fruits, vegetables, whole grains, lean proteins, nuts, and seeds, and two to three servings of low-fat dairy foods per day.
Low-sodium cheeses that are suitable for individuals with hypertension include Swiss, feta, mozzarella, ricotta, and goat cheese. These cheeses can be incorporated into the DASH diet to help manage blood pressure.
Sodium intake is directly linked to blood pressure. Consuming too much salt causes the body to retain fluids, leading to increased blood volume and pressure. Therefore, reducing sodium intake is crucial for managing hypertension.
Yes, in addition to choosing lower-sodium cheeses and following the DASH diet, it is important to limit sugary foods and those high in saturated fats, as these can also contribute to high blood pressure. Lifestyle changes, including regular exercise and reducing alcohol consumption, can also help lower hypertension.
