Andy Montoya
Eating cheese in moderation can help reduce the risk of hypertension or high blood pressure. Goat cheese is a good source of calcium, which helps lower blood pressure, and selenium, which lowers the risk of cardiovascular disease. It is also naturally rich in omega-3 and conjugated linoleic acid, which can improve cardiovascular health. However, goat cheese is also high in fat and calories, so it should be consumed in moderation.
| Characteristics | Values |
|---|---|
| Goat cheese high in | Calcium, Selenium, Fat |
| Goat cheese good for high blood pressure | Yes |
| Reason | High calcium content, low sodium, high in omega-3 |
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What You'll Learn
Goat cheese is high in calcium
Goat cheese is a good option for those looking to manage their blood pressure. While cheese often has a reputation as a fatty, salty, and not particularly nutritious food, eating certain cheeses in moderation can help to reduce the risk of hypertension. In fact, dietitians recommend including cheese in a high-blood-pressure-friendly diet.
The consumption of goat cheese has been shown to improve cardiovascular and inflammatory biomarkers in overweight and obese individuals. In a randomized controlled trial, participants who consumed 60 g/d of goat cheese naturally enriched in n-3 PUFA and CLA experienced a significant decrease in high-sensitivity C-reactive protein concentrations compared to those who consumed a control goat cheese. This suggests that the inclusion of goat cheese in the diet may have beneficial effects on cardiovascular health, particularly when the cheese is enriched with certain fatty acids.
While goat cheese is high in calcium and has potential cardiovascular benefits, it is also a high-fat product, with about 26 g of fat per 100 g. This is similar to the fat content in Brie and Edam. However, goat cheese is lower in fat than cheeses like cheddar, which is known for its high-fat content. It's important to note that a high intake of saturated fat can increase the risk of cardiovascular problems. Therefore, goat cheese should be consumed in moderation to avoid potential negative health impacts associated with excessive fat intake.
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Goat cheese is a good source of selenium
Goat cheese is also a good source of calcium, with 85 mg per ounce, which is essential for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. Calcium can help lower both systolic and diastolic blood pressure. Goat cheese is also a source of vitamin D, which helps the body absorb calcium from food.
Goat cheese is high in fat, with about 26g of fat per 100g, similar to Brie and Edam. However, it is lower in fat than cheeses made from cow's milk, such as cheddar. Goat cheese is also touted as being better tolerated by those with lactose intolerance than soft cheeses made from cow's milk.
Goat cheese has also been found to be a good source of omega-3 and conjugated linoleic acid, which can improve cardiovascular and inflammatory biomarkers in overweight and obese individuals. A 2024 study found that the consumption of PUFA-enriched goat cheese significantly increased HDL-cholesterol and apolipoprotein B, while decreasing high-sensitivity C-reactive protein concentrations.
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Goat cheese is high in fat
While goat cheese is considered a healthy option for those with high blood pressure, it is also a high-fat product. Soft goat's cheese contains about 26g of fat per 100g, which is similar to the fat content in Brie and Edam. However, goat cheese is lower in fat than cheeses made from cow's milk, such as cheddar, and other soft cheeses like Brie and Camembert.
Goat cheese is a good source of calcium, with 85mg per ounce, which is essential for maintaining normal blood pressure. It is also a good source of selenium, an essential trace mineral that helps the body break down DNA-damaging peroxides, reducing the risk of developing cardiovascular disease.
Goat cheese is also naturally rich in omega-3 and conjugated linoleic acid (CLA), which have been shown to improve cardiovascular and inflammatory biomarkers in overweight and obese individuals. A 12-week study found that consuming PUFA-enriched goat cheese significantly increased HDL-cholesterol and apolipoprotein B, while decreasing high-sensitivity C-reactive protein concentrations.
Despite the high-fat content, eating goat cheese in moderation can be beneficial for those with high blood pressure. It is important to note that a high intake of saturated fat can increase the risk of cardiovascular problems, so it is recommended to consume goat cheese as part of a balanced diet and in moderation to avoid weight gain.
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Goat cheese may help reduce hypertension
While cheese is often associated with high fat and salt content, certain varieties can be part of a diet that helps manage high blood pressure. Goat cheese, or chèvre, is one such variety.
Goat cheese is a good source of calcium, providing 85 mg per ounce. Calcium is an essential nutrient for maintaining normal blood pressure. A diet high in calcium can help lower both systolic and diastolic blood pressure. Additionally, goat cheese is a source of selenium, an essential trace mineral that helps the body break down DNA-damaging peroxides, reducing the risk of cardiovascular disease.
Goat cheese also contains omega-3 and conjugated linoleic acid (CLA). A randomized controlled trial found that consuming goat cheese enriched with n-3 PUFA (an omega-3 fatty acid) and CLA for 12 weeks significantly improved cardiovascular and inflammatory biomarkers in overweight and obese subjects. The study reported an increase in plasma high-density lipoprotein (HDL)-cholesterol and a decrease in high-sensitivity C-reactive protein concentrations, which are beneficial for cardiovascular health.
While goat cheese can be high in fat, it is generally lower in fat and sodium compared to cheeses made from cow's milk. For example, soft goat cheese contains about 26g of fat per 100g, similar to Brie and Edam, but lower than cheddar. When choosing cheese to manage blood pressure, it is important to opt for varieties lower in sodium, as a high-sodium diet can increase the risk of high blood pressure. Fresh cheeses, like mozzarella and goat cheese, tend to be lower in sodium than their aged counterparts.
In summary, goat cheese may help reduce hypertension when consumed in moderation as part of a balanced diet. Its calcium and selenium content contribute to maintaining healthy blood pressure levels, and its omega-3 and CLA content offer additional cardiovascular benefits.
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Goat cheese is a good option for those with lactose intolerance
While cheese is often associated with high fat and salt content, eating cheese in moderation can be beneficial for managing high blood pressure. This is due to its calcium content, which helps lower both systolic and diastolic blood pressure. Additionally, the magnesium and phosphorus in dairy products may also contribute to reducing blood pressure.
Goat cheese, specifically, is a recommended option for those with high blood pressure. It is lower in sodium, with 118 mg per ounce, compared to other cheeses, and provides a good source of calcium with 85 mg per ounce. This makes it a tasty and nutritious choice for those mindful of their sodium intake.
Goat cheese also stands out as a good option for individuals with lactose intolerance. Lactose intolerance arises from the lack of an enzyme required to break down and digest the sugar in milk, resulting in unpleasant symptoms. Goat cheese has a lower lactose content than wet cheeses like ricotta or cottage cheese, making it a more tolerable option for those with lactose intolerance.
Furthermore, goat cheese is a rich source of selenium, a trace mineral typically found in seafood. Selenium plays a crucial role in protecting the body by breaking down DNA-damaging peroxides, thereby reducing the risk of cancer, thyroid disease, and cardiovascular disease. Additionally, the consumption of goat cheese has been linked to improved cardiovascular health in overweight and obese individuals, as it can increase HDL-cholesterol levels and decrease high-sensitivity C-reactive protein concentrations.
In conclusion, goat cheese is not only a tasty treat but also a nutritious option for individuals with high blood pressure and lactose intolerance. Its calcium content aids in blood pressure management, and its lower lactose content makes it a more tolerable choice for those with lactose intolerance. Additionally, the presence of selenium and its potential cardiovascular benefits further contribute to its health-promoting properties.
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Frequently asked questions
Goat cheese is high in calcium, which is known to help lower blood pressure. It is also a good source of selenium, which can lower the risk of cardiovascular disease. However, it is also high in fat and calories, so it should be consumed in moderation.
Swiss cheese and mozzarella are good options for those with high blood pressure as they are lower in sodium and higher in calcium.
Calcium is a key nutrient for maintaining normal blood pressure. It helps to lower both systolic and diastolic blood pressure.
In addition to diet, physical activity can help to lower blood pressure. It is also important to be mindful of sodium intake and to include other calcium-rich foods such as yogurt and milk.
Goat cheese is high in fat and calories, so consuming large amounts may lead to weight gain and increased risk of cardiovascular problems. However, when consumed in moderation, it may provide health benefits.
