Patrick Oconnell
Cheese is a great source of protein and calcium, but it can also be high in saturated fat and salt, which can lead to high cholesterol and high blood pressure. However, eating cheese in moderation can help reduce the risk of hypertension, or high blood pressure. When it comes to choosing the best cheese for high blood pressure, opt for low-fat and low-sodium varieties. Examples include Swiss, feta, Parmesan, ricotta, and fresh mozzarella. These cheeses can be enjoyed as part of a healthy diet, such as the DASH diet, which includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
| Characteristics | Values |
|---|---|
| Cheese with higher amounts of bioactive peptides | May help reduce high blood pressure |
| Cheeses with lower sodium | Swiss, feta, Parmesan, ricotta, mozzarella, alpine cheeses |
| Low-fat cheeses | May help lower blood pressure |
| Dairy | Recommended as part of a diet to lower blood pressure |
| Goat's cheese | Better for people with lactose intolerance |
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What You'll Learn
Low-fat cheeses, like ricotta, are best for high blood pressure
Dairy is recommended as part of a diet to lower blood pressure. However, the type of cheese and its quantity are important considerations.
Cottage cheese, on the other hand, is high in sodium, so it is best to opt for low-fat and no-salt-added varieties. Fresh mozzarella is another low-sodium cheese option. Processed and hard cheeses, like cheddar and muenster, and cheese spreads should be avoided.
Swiss cheese is also a good choice for those with high blood pressure, as it is lower in sodium than most other cheeses. Other alpine cheeses, such as Emmental and Gruyere, are also lower in carbs, which may be beneficial for those with diabetes or those following a ketogenic diet.
While full-fat dairy foods do not appear to affect blood pressure, low-fat dairy options, including low-fat cheeses, are linked to lower blood pressure. This may be because cheese is a good source of calcium, a key nutrient for maintaining normal blood pressure.
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Fresh mozzarella is a low-sodium cheese
Dairy products are recommended as part of a diet to lower blood pressure. However, the type of cheese and the quantity consumed are important considerations. Fresh mozzarella is a low-sodium cheese option for those with high blood pressure. The Cleveland Clinic includes fresh mozzarella on its list of lower-sodium cheeses, but advises against processed and hard cheeses like cheddar and muenster, as well as cheese spreads.
Mozzarella is a soft, fresh cheese that may cause lactose intolerance in some people. Harder cheeses, such as cheddar and parmesan, have lower lactose levels, allowing those with lactose intolerance to consume small amounts safely. Fresh mozzarella is also lower in fat and calories compared to other cheeses, making it a healthier option.
When it comes to blood pressure, sodium intake is a crucial factor. A diet high in sodium can increase the risk of high blood pressure, heart disease, and stroke. Fresh mozzarella, being a low-sodium cheese, can help manage blood pressure more effectively. It is important to note that while cheese can be part of a healthy diet for those with high blood pressure, moderation is key.
In addition to fresh mozzarella, other low-sodium cheeses include Swiss, feta, and ricotta. According to Rosanne Rust, a registered dietitian, these cheeses provide a flavour boost with minimal sodium. Ricotta cheese, in particular, is known for its high whey protein content, which may help lower blood pressure and reduce high cholesterol levels.
While the exact amount of cheese required to impact blood pressure is still unknown, researchers at the Center for Dairy Research (CDR) are exploring the potential of cheese to positively affect hypertension. Their studies focus on bioactive peptides, which initiate a physiological response in the body. Although more research is needed, the possibility of cheese being a functional food with specific health benefits is promising.
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Swiss cheese is lower in sodium and carbs
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, cheese can also be high in calories, sodium, and saturated fat. The breakdown of macronutrients in any cheese varies widely depending on the type.
Swiss cheese is a good option for those looking to monitor their sodium intake, as it is lower in sodium than most other cheeses. A 1-ounce serving of Swiss cheese has 75 milligrams of sodium, compared to other cheeses which can be much higher. For example, a 4-ounce slice of frozen cheese pizza has 370 to 730 milligrams of sodium. A high-sodium diet can increase the risk of high blood pressure, heart disease, and stroke, so opting for lower-sodium cheeses like Swiss cheese can be beneficial for those with high blood pressure.
In addition to being lower in sodium, Swiss cheese is also lower in carbohydrates than many other types of cheese. This may be advantageous for individuals with diabetes or those following a ketogenic diet. Swiss cheese can be incorporated into a diet in various ways, such as pairing it with fruits or adding it to sandwiches, egg bakes, burgers, or French onion soup.
It is worth noting that while cheese can be a part of a healthy diet, moderation is key. The recommended serving size is 1.5 to 3 ounces per serving, and it is important to be mindful of portion sizes and read labels to compare brands. Additionally, pairing cheese with other healthy foods like fruits, vegetables, and whole grains is recommended.
Research also suggests that certain types of cheese may have antihypertensive properties due to the presence of bioactive peptides. While studies are ongoing, there is potential for cheese to be developed with higher levels of bioactive peptides, which could help reduce high blood pressure.
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Hard cheeses, like cheddar, have lower lactose levels
Dairy is recommended as part of a diet to lower blood pressure. However, the type of cheese and its quantity are important considerations.
Other hard cheeses with lower lactose levels include Parmesan, which is also recommended for those with high blood pressure due to its low sodium content. Fresh mozzarella is another option for those looking for lower-sodium cheeses.
When it comes to cheese and high blood pressure, it's important to consider the overall diet and serving size. The DASH diet, which includes fruits, vegetables, whole grains, lean proteins, nuts, and seeds, is recommended for those with high blood pressure. Cheese contributes a good amount of calcium to the DASH diet, which is essential for regulating blood vessel dilation and contraction.
While cheese can be a part of a healthy diet, it's important to consume it in moderation and choose lower-sodium and lower-fat options when possible.
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Goat's cheese is better for lactose intolerance
Dairy products are recommended as part of a diet to lower blood pressure. However, the type of cheese and the amount consumed are important considerations. According to experts, a DASH diet, which includes two to three servings of low-fat dairy foods, is ideal. This is because the DASH diet is rich in minerals like potassium, magnesium, and calcium, which are known to lower blood pressure.
When it comes to cheese, opting for lower-sodium varieties can be beneficial. Examples of low-sodium cheeses include Swiss, feta, Parmesan, ricotta, and fresh mozzarella. Processed and hard cheeses, such as cheddar and muenster, are generally higher in sodium and should be consumed in moderation.
Now, let's talk about lactose intolerance and why goat cheese may be a better option for those with this condition:
Lactose intolerance occurs when an individual lacks the enzyme lactase, which is necessary for breaking down and digesting the sugar (lactose) found in milk. Symptoms of lactose intolerance include bloating, flatulence, and diarrhea, and they can range from mild to severe. The severity of symptoms depends on the amount of lactose consumed and the individual's tolerance level.
Goat cheese, also known as chèvre, is made from goat's milk, which has lower levels of lactose compared to cow's milk. This makes goat cheese a better option for individuals with lactose intolerance. The lower levels of lactose in goat cheese are due to the breakdown of lactose during the cheese-making process and the natural homogenization of goat's milk, which makes it easier to digest. Additionally, goat cheese has lower levels of A1 casein, a type of protein that can cause milk sensitivity symptoms and inflammation in the gut.
While some people with lactose intolerance may still be able to tolerate small amounts of harder cheeses made from cow's milk, such as cheddar, Swiss, and Parmesan, goat cheese is generally a safer and more hypoallergenic option. It is also packed with vitamins, minerals, and healthy fats, making it a nutritious choice.
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Frequently asked questions
Fresh mozzarella, Swiss, feta, Parmesan, and ricotta are all low-sodium cheeses that are good choices for people with high blood pressure.
Sodium is linked to an increased risk of high blood pressure, heart disease, and stroke. Therefore, a low-sodium diet is recommended for people with high blood pressure.
Cheese is a good source of calcium, protein, vitamin D, and vitamin K2. It also contains bioactive peptides, which are being studied for their potential antihypertensive properties.
Cheese is often high in saturated fat and calories, which can increase the risk of cardiovascular problems and obesity. It's also high in salt, which can lead to high blood pressure and high cholesterol. People with lactose intolerance may struggle with some cheeses.
