4 Delicious Cheeses That Can Help Lower Your Blood Pressure

Cheese—creamy, tangy, salty, and rich—isn't usually the first thing that comes to mind when thinking about heart-healthy foods. However, some cheeses, when chosen wisely and eaten in moderation, can actually help manage high blood pressure. This surprising twist opens up new possibilities for enjoying flavorful foods while caring for your heart.

Nearly half of U.S. adults are dealing with high blood pressure, also known as hypertension. According to the CDC, only 1 in 4 people with hypertension have it under control, putting millions at risk for heart disease and stroke. Making simple dietary changes, like incorporating the right types of cheese, can make a significant difference in managing this condition.

Certain cheeses are not only lower in sodium but also packed with essential minerals like calcium, magnesium, and phosphorus. These nutrients play a crucial role in supporting healthy blood pressure levels. By choosing the right cheeses, you can enjoy rich flavors without the added risks associated with high sodium intake.

Known for its iconic holes and mild taste, Swiss cheese is an excellent choice for those watching their sodium intake. With only 54 milligrams of sodium per ounce, it is well below the FDA’s low-sodium threshold of 140 mg per serving. Additionally, Swiss cheese provides about 252 mg of calcium per ounce, helping you meet your daily calcium needs while keeping your blood pressure in check.

Mozzarella is a beloved cheese that also serves as a heart-friendly option. Fresh mozzarella contains just 85 mg of sodium per ounce, making it one of the lowest-sodium cheeses available. Whether layered on a pizza or paired with tomatoes and basil, mozzarella’s versatility allows you to enjoy delicious meals without compromising your heart health.

Goat cheese, also known as chèvre, is celebrated for its soft, spreadable texture and rich flavor. With only 118 mg of sodium and 85 mg of calcium per ounce, it’s a tasty yet relatively low-salt choice. Ideal for spreading on low-sodium crackers or pairing with fruits and vegetables, goat cheese adds a delightful tang to any heart-healthy meal.

Ricotta rounds out the selection as a dietitian-approved favorite known for its light and fluffy texture. With 135 mg of sodium and 289 mg of calcium per half-cup, ricotta is a great way to add extra nutrients to your meals. Whether incorporated into pasta dishes, lasagna, or even smoothies, ricotta supports heart health while enhancing the creaminess of your favorite recipes.

Managing high blood pressure doesn't mean you have to eliminate cheese from your diet. By choosing the right types of cheese—such as Swiss, mozzarella, goat, and ricotta—you can savor delicious flavors while keeping your heart health in check. Skip the salt-heavy processed options and opt for these nutritious alternatives to support a balanced and enjoyable diet.