Andy Montoya
High blood pressure, or hypertension, is a major risk factor for global disease burden, contributing to 7% of global disability-adjusted life years. While cheese is often associated with high risks of cardiovascular disease due to its saturated fatty acid content and effect on blood cholesterol, recent studies have shown that cheese intake could reduce the risks of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. In particular, a 2018 study published in the Journal of Hypertension found that full-fat dairy foods had no effect on blood pressure, while low-fat cheeses were linked to lower blood pressure. This raises the question: is gouda cheese, a full-fat variety, bad for blood pressure?
| Characteristics | Values |
|---|---|
| Does Gouda cheese have an effect on blood pressure? | One study found that Gouda-type cheese had no effect on blood pressure. |
| Are there any cheeses that can help lower blood pressure? | Yes, low-fat cheeses such as goat's cheese, cottage cheese, ricotta, and mozzarella are recommended for lowering blood pressure. |
| Are there any other dairy products that can help lower blood pressure? | Yes, low-fat dairy foods such as milk, yogurts, and forage frais can help lower blood pressure. |
| Are there any other ways to lower blood pressure besides diet? | Yes, according to the National Heart, Lung, and Blood Institute (NHLBI), you can lower your blood pressure through food choices and by maintaining a target BP of below 120/80. |
Explore related products
What You'll Learn
Gouda cheese's antioxidant and antihypertensive properties
High blood pressure, or hypertension, is a major risk factor for cardiovascular diseases, which are the most common contributors to worldwide morbidity and mortality. Cardiovascular diseases are the leading cause of death worldwide, with ischemic heart disease at the top of the list.
Cheese, a full-fat dairy product, has been traditionally associated with high risks of cardiovascular disease due to its high content of saturated fatty acids and its effect on blood cholesterol. However, recent studies have shown that cheese intake could reduce the risks of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
A randomised, controlled trial was conducted in Norway to examine the effects of a cheese rich in angiotensin-converting enzyme (ACE)-inhibiting bioactive peptides (Gamalost®) and a standard Gouda-type cheese on blood pressure. The results showed no significant effect of the cheeses on blood pressure compared to the control group. However, there was a small, non-significant lowering effect on diastolic blood pressure observed with Gamalost® after four weeks in participants with normal-high blood pressure.
While the study did not find a significant impact on blood pressure from consuming Gouda-type cheese, it is important to note that the trial was conducted on a specific population and may not represent the general population. Additionally, the antioxidant and antihypertensive properties of Gouda cheese may vary depending on the stage of ripening, as suggested by a study published in Food Chem X in 2022.
When considering cheese as a part of a diet to manage high blood pressure, it is recommended to choose lower-sodium options and be mindful of portion sizes. Low-fat cheeses, such as Swiss, feta, Parmesan, and ricotta, are often recommended for those watching their blood pressure. Fresh mozzarella is also suggested as a lower-sodium cheese option. While full-fat cheeses may not directly impact blood pressure, they can be included in moderation, especially when paired with other DASH (Dietary Approaches to Stop Hypertension) foods like fruits, vegetables, and whole grains.
How Long Does Ricotta Cheese Last?
You may want to see also
Salt and saturated fat content in cheese
Full-fat dairy foods, including cheese, contain a high amount of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated. A high intake of saturated fat can increase LDL cholesterol levels, which is why it is generally recommended to eat cheese in limited amounts. According to the American Heart Association, saturated fat intake should be limited to no more than 5% to 6% of daily calories. For an individual consuming 2,000 calories per day, this equates to no more than 13 grams (120 calories) of saturated fat.
Low-fat and fat-free cheeses are widely available alternatives to their whole-milk counterparts, containing significantly less saturated fat and cholesterol. Examples of cheeses that are lower in fat include mozzarella, feta, cottage cheese, and ricotta. Vegan cheese substitutes made from plant products such as soy or nuts are also free of saturated fat.
It is important to note that cheese can be part of a healthy, well-balanced diet when consumed in moderation. The National Heart, Lung, and Blood Institute recommends the DASH diet, which includes two to three servings of low-fat dairy products.
Spotting Bad Shredded Cheese: Signs to Look For
You may want to see also
Full-fat vs low-fat dairy
Dairy products are a great source of calcium and protein, but they can also be high in saturated fat, which can increase the risk of heart disease. Therefore, it is often recommended to opt for low-fat or fat-free dairy options. However, some studies suggest that full-fat dairy products may not negatively impact blood pressure as previously thought.
The effect of dairy consumption on blood pressure has been a subject of interest for researchers, with some studies suggesting that dairy products may play a role in maintaining healthy blood pressure levels. One study found that non-fat dairy products added to a normal diet could lower blood pressure. However, the effect of full-fat dairy products on blood pressure was less clear, with most studies reporting no association between the two.
A study published in the FASEB Journal in 2017 aimed to address this question. The study involved 35 participants with pre- or stage I hypertension who underwent a dietary intervention trial with either dairy or non-dairy products for four weeks. The results showed a slight but significant decrease in casual systolic blood pressure in both the dairy and non-dairy groups, with no significant changes in casual diastolic or mean blood pressure. Thus, the study concluded that unlike non-fat dairy, whole milk and full-fat dairy products did not have a hypotensive effect in patients with elevated blood pressure.
Another study published in PubMed in 2019 compared the effects of low-fat and whole-fat dairy product intake on blood pressure and weight in young adults. The randomized crossover trial involved 45 volunteers who received either whole-fat or low-fat dairy products for two 8-week periods, with a 4-week washout period in between. The results showed that whole-fat dairy supplementation significantly increased systolic blood pressure and weight but not diastolic blood pressure. On the other hand, low-fat dairy intake did not significantly affect weight or blood pressure.
While full-fat dairy products tend to be tastier and more filling, they contain more calories and saturated fat. Therefore, it is generally recommended to limit full-fat dairy consumption to one serving per day and combine it with healthy foods such as fruits, whole grains, and salads.
Gouda Cheese and Blood Pressure:
Regarding Gouda cheese specifically, a randomized controlled trial examined the effect of a cheese rich in angiotensin-converting enzyme (ACE)-inhibiting peptides (Gamalost®) and a standard Gouda-type cheese on blood pressure. The study involved 153 healthy participants who were randomized into three groups: Gamalost®, Gouda-type cheese, or a control group. The results showed that both systolic and diastolic blood pressure decreased significantly from the baseline to midway and the end of the trial in all groups. However, only the Gamalost® group showed a significant decrease in diastolic blood pressure at the end of the trial. Thus, the study concluded that while both cheeses showed a blood pressure-lowering effect, the Gouda-type cheese did not have a significant impact on blood pressure compared to the control group.
In conclusion, while the evidence suggests that low-fat dairy options may be preferable for maintaining healthy blood pressure levels, the impact of full-fat dairy consumption may be less detrimental than previously believed. However, it is important to note that cheese is often consumed with less healthy foods, such as refined grains and meat, which can impact overall health. Therefore, it is recommended to enjoy cheese in moderation and pair it with healthier food choices.
Cheese Oil: Healthy or Harmful?
You may want to see also
Explore related products
Cheese and blood cholesterol
Cheese is a full-fat dairy product that is often associated with high risks of cardiovascular disease due to its high saturated fatty acid content and its effect on blood cholesterol. However, recent studies have shown that cheese intake could reduce the risk of cardiovascular disease and type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
A study published in the Journal of Hypertension in October 2018 found that full-fat dairy foods had no effect on blood pressure, while low-fat dairy options like low-fat cheeses were linked to lower blood pressure. Another study published in the Journal of the American College of Cardiology in December 2017 found that a DASH (Dietary Approaches to Stop Hypertension) diet low in sodium is beneficial for people with high blood pressure. Lower-sodium cheeses such as Swiss, feta, Parmesan, and ricotta are recommended. Fresh mozzarella is also a lower-sodium cheese option.
It is important to note that cheese can be a part of a healthy diet for people with high blood pressure if consumed in moderation. It is recommended to be mindful of portion sizes and to pair cheese with other DASH diet foods such as fruits, vegetables, and whole grains.
While cheese intake has not been directly linked to blood pressure or inflammation biomarkers, it has been associated with lower body mass index (BMI), waist circumference, triglycerides, and fasting glucose levels. These factors can positively impact overall cardiovascular health and may indirectly contribute to maintaining healthy blood pressure levels.
Parmesan Cheese: Unrefrigerated Storage and Shelf Life
You may want to see also
The DASH diet
Consuming Gouda cheese does not seem to have a significant effect on blood pressure. However, according to a 2018 study, full-fat dairy foods do not affect blood pressure, whereas low-fat dairy options are linked to lower blood pressure.
If you're looking to lower your blood pressure, consider adopting The DASH Diet, a flexible and balanced eating plan that helps create a heart-healthy eating style. DASH stands for Dietary Approaches to Stop Hypertension. This diet has been named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by U.S. News & World Report.
When it comes to cheese, the DASH diet suggests choosing lower-sodium options. Swiss, feta, Parmesan, and ricotta cheeses are recommended, with portion sizes of around 2 tablespoons per serving. Fresh mozzarella is also a good choice for a lower-sodium cheese. Processed and hard cheeses, like cheddar and muenster, and cheese spreads should be avoided.
Remember, the DASH diet is about moderation and pairing cheese with other heart-healthy foods. For example, spreading a bit of part-skim ricotta on whole-grain toast or having a slice of Swiss cheese with fruit can be part of a healthy, balanced diet that supports your blood pressure goals.
Cheese and Your Butt: A Healthy Relationship?
You may want to see also
Frequently asked questions
According to a 2013 randomised trial, gouda-type cheese did not have any effect on blood pressure. However, in the same trial, Gamalost®, a cheese rich in angiotensin-converting enzyme (ACE)-inhibiting bioactive peptides, was found to have a small, non-significant lowering effect on diastolic blood pressure.
According to Rosanne Rust, a registered dietitian, Swiss, feta, and Parmesan are good cheese choices for people with high blood pressure. This is because they provide flavour with minimal sodium. The Cleveland Clinic also recommends fresh mozzarella as a lower-sodium option.
According to the National Heart, Lung, and Blood Institute (NHLBI), the Dietary Approaches to Stop Hypertension (DASH) diet is a good way to lower and maintain a healthy blood pressure. This diet includes fruits, vegetables, whole grains, lean proteins, nuts, and seeds.
