Patrick Oconnell
High blood pressure, or hypertension, affects nearly half of all US adults, with only a quarter of those people having their blood pressure under control. This condition can lead to serious health issues, including heart disease and stroke. However, certain foods, like cheese, can help manage blood pressure. While cheese is often associated with high fat and salt content, some varieties are lower in these components and can be beneficial for hypertension. Parmesan, for example, is a hard cheese with a low sodium content, making it a good choice for those watching their blood pressure.
| Characteristics | Values |
|---|---|
| Parmesan cheese good for high blood pressure | Parmesan is a low-sodium cheese, which can help lower blood pressure. |
| Other low-sodium cheeses | Swiss, feta, mozzarella, ricotta, goat cheese, Grana Padano |
| High-sodium cheeses | Cheddar, muenster, roquefort, halloumi, cheese spreads |
| Other ways to lower blood pressure | Consume more calcium and magnesium, and less sodium |
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What You'll Learn
Parmesan is high in sodium
Parmesan is a variety of cheese that is high in sodium. 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.
The high salt content in Parmesan cheese is due to the brining process it undergoes during manufacturing. Brining is a technique used to preserve and add flavour to food, and it involves soaking the food in a saltwater solution. The salt penetrates the food, and in the case of cheese, it helps to draw out moisture and firm up the texture.
The sodium content of Parmesan cheese can vary depending on the brand and the specific type of Parmesan. On average, one ounce of Parmesan cheese (about 28 grams) contains around 380 mg of sodium. To put this into perspective, the recommended daily sodium intake for an adult is less than 2,300 mg.
High sodium intake is linked to high blood pressure, as sodium causes the body to retain water, which increases blood volume and puts more pressure on blood vessels. This can be particularly problematic for individuals who already have high blood pressure or are at risk of developing it.
However, it is important to note that while Parmesan is high in sodium, it can still be enjoyed in moderation as part of a balanced diet. The key is to be mindful of portion sizes and to choose low-sodium options whenever possible. For individuals with high blood pressure, it is recommended to limit sodium intake to no more than 1,500 mg per day.
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Sodium and high blood pressure
Many studies have demonstrated the benefits of lowering sodium intake, particularly in hypertensive individuals with a high salt intake. A modest reduction in salt intake can lead to a significant decrease in blood pressure, regardless of sex or ethnic group. This is due to several factors, including water retention, increased systemic peripheral resistance, endothelial dysfunction, alterations in the structure and function of large elastic arteries, and changes in sympathetic activity and autonomic neuronal modulation of the cardiovascular system.
However, it is important to note that very low sodium intake (<2 g/day) has been associated with an increased risk of adverse events, including all-cause and cardiovascular mortality, in both normotensive and hypertensive individuals. Therefore, it is generally recommended to reduce salt intake to moderate levels (2.3-4.6 g of sodium or 5.75-11.5 g of sodium chloride per day) to effectively lower blood pressure and reduce cardiovascular complications.
When it comes to cheese, sodium content can vary among different types. Processed and hard cheeses like cheddar and muenster tend to have higher sodium levels. On the other hand, fresh mozzarella, Swiss, feta, and Parmesan are considered lower-sodium options. For those with high blood pressure, choosing lower-sodium cheeses and being mindful of portion sizes can be beneficial.
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Parmesan is high in saturated fat
Parmesan is a full-fat dairy product that is high in saturated fat. While cheese is a great source of protein and calcium, it often contains high levels of 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, recent studies have shown that full-fat dairy products may not increase the risk of cardiovascular disease due to their high saturated fatty acid content.
The National Heart, Lung, and Blood Institute (NHLBI) states that high blood pressure, or hypertension, is indicated by blood pressure readings that are consistently above 140/90 millimeters of mercury. This condition causes the heart to work harder, leading to potential health issues such as heart attack or stroke. To maintain a healthy blood pressure level, the NHLBI recommends a Dietary Approaches to Stop Hypertension (DASH) diet, which includes fruits, vegetables, whole grains, lean proteins, nuts, and seeds.
While cheese can be included in a healthy diet for those with high blood pressure, it should be consumed in moderation and with consideration for portion sizes. Some cheeses, such as Swiss, feta, and Parmesan, are recommended by dietitians due to their lower sodium content. Fresh mozzarella is also a good option, as it is lower in sodium and can be paired with whole foods like fruits and vegetables.
It is important to note that all cheese contains fat and salt, and the calories can add up quickly. Therefore, it is recommended to be mindful of portion sizes and to include cheese as part of a balanced diet that includes other DASH-recommended foods.
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Low-fat cheeses and blood pressure
While cheese contains fat and salt, and can be high in calories, it can be a healthy option for those with high blood pressure if consumed in moderation. According to the National Heart, Lung, and Blood Institute (NHLBI), high blood pressure, or hypertension, is characterised by blood pressure readings that are consistently above 140/90 millimetres of mercury. The NHLBI recommends the Dietary Approaches to Stop Hypertension (DASH) diet, which includes two to three servings of low-fat dairy products and foods such as fruits, vegetables, and whole grains.
An October 2018 study published in the Journal of Hypertension found that low-fat cheeses were linked to lower blood pressure. Specifically, full-fat dairy foods were found to have no effect on blood pressure, while low-fat dairy options were associated with reduced blood pressure.
Some examples of low-fat cheeses that can be incorporated into a high-blood-pressure-friendly diet include:
- Fresh mozzarella: This is the lowest in sodium among different types of mozzarella, with 85 mg per ounce.
- Low-fat mozzarella: Opting for low-fat varieties of mozzarella can also help reduce fat intake.
- Ricotta: This is a lower-sodium alternative to cottage cheese. It contains 135 mg of sodium and 289 mg of calcium per half-cup, making it a nutritious option.
- Swiss cheese: With only 54 milligrams of sodium per ounce, Swiss cheese is a naturally lower-sodium option as it is not as heavily processed.
- Goat cheese: Fresh cheeses like goat cheese are typically less salty than aged cheeses, making them a good choice for those watching their sodium intake. Goat cheese has 118 mg of sodium and 85 mg of calcium per ounce.
When choosing cheeses, it is important to read labels, compare brands, and be mindful of portion sizes. Additionally, pairing cheese with other DASH-recommended foods, such as fruits, vegetables, and whole grains, can be a healthy way to include cheese in your diet.
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Parmesan and blood vessel relaxation
Parmesan cheese is not necessarily bad for high blood pressure. In fact, eating cheese in moderation can help reduce the risk of hypertension. This is due to its high calcium content, which has been shown to help lower both systolic and diastolic blood pressure.
However, it is important to be mindful of portion sizes and to choose lower-sodium cheeses. According to the Food and Drug Administration, a food is low in sodium if it has less than 140 mg per serving. When it comes to cheese, Swiss cheese has the lowest sodium content, with 53-54 mg per ounce, followed by fresh mozzarella, with 85 mg per ounce. Parmesan cheese, especially Grana Padano, has been found to contain compounds called isoleucine-proline-proline (IPP) and valine-proline-proline (VPP), which can relax blood vessels and lower blood pressure. However, it is important to note that all cheese contains fat and salt, so it should be consumed in moderation as part of a balanced diet.
For individuals with high blood pressure, it is recommended to focus on a diet that is low in sodium and high in calcium. This can include incorporating small portions of cheese, such as Swiss, mozzarella, or Parmesan, into meals alongside other DASH (Dietary Approaches to Stop Hypertension) foods like fruits, vegetables, and whole grains. By combining these foods, individuals can help lower and maintain their blood pressure while still enjoying the taste and benefits of cheese.
In conclusion, Parmesan cheese, especially Grana Padano, can be a part of a diet for individuals with high blood pressure due to its blood vessel-relaxing compounds. However, it should be consumed in moderation and paired with other healthy foods to maintain a balanced and effective diet for lowering blood pressure.
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Frequently asked questions
Parmesan cheese is not necessarily bad for high blood pressure. In fact, it can be beneficial when consumed in moderation. According to a study, eating one ounce of Grana Padano, a semi-fat hard cheese similar to Parmigiano Reggiano, daily for two months improved systolic and diastolic blood pressure. However, it is important to be mindful of portion sizes and to choose lower-sodium cheese options.
Lower-sodium cheeses like Swiss, mozzarella, goat cheese, feta, and ricotta are recommended for individuals with high blood pressure. Fresh mozzarella, in particular, is the lowest in sodium.
Cheese contains calcium, magnesium, and phosphorus, which have been shown to help lower blood pressure. Additionally, certain types of cheese contain compounds that can relax blood vessels and lower blood pressure.
When incorporating cheese into a high blood pressure diet, it is important to read labels, compare brands, and watch portion sizes. Fresh cheeses, such as mozzarella, are usually less salty than aged cheeses. It is also beneficial to pair cheese with other DASH diet foods like fruits, vegetables, and whole grains.
