THE HEALTHIEST CHEESE TO HELP CONTROL BLOOD PRESSURE

Cheese is one of those irresistible foods that can be a dilemma for people with hypertension. Traditionally associated with high sodium levels, many believe they must cut it out of their diet completely. But wait, not all cheeses are created equal! According to recent research, there's one specific type that stands out for its cardiovascular health benefits: ricotta cheese.

This creamy and versatile dairy product is not only low in salt but also provides high-quality proteins, calcium, and potassium—a key mineral for counteracting the effects of sodium in the body. 

Why is ricotta ideal for blood pressure?

Low in sodium: It contains up to 50% less salt than cheeses like feta or parmesan.

High in potassium: This mineral helps balance body fluids and reduces tension in blood vessel walls.

Proteins and calcium: Supports muscle and bone health without overloading the cardiovascular system.

Moderate fats: The semi-skimmed version is even lighter and suitable for controlled diets.

Delicious ways to enjoy it:

For breakfast: Spread it on whole-grain toast with avocado and tomato.

In salads: Mix it with spinach, walnuts, and strawberries for an antioxidant-rich dish.

As a dessert: Pair it with honey and berries for a healthy sweet treat.

In main dishes: Stuff bell peppers or baked eggplants with ricotta and fresh herbs.

Ricotta is rich in calcium, B-complex vitamins like B12, and high-quality biological proteins. As it comes from whey, it's rich in branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which aid in muscle protein recovery and reduce muscle glycogen use, enhancing athletic performance. It's a great option for athletes after long-duration training.

Other Recommended Cheeses (in moderation)

Cottage Cheese: This fresh and creamy cheese is an excellent choice. It's low in calories and fat but rich in proteins, calcium, phosphorus, and potassium. Potassium is an important mineral for helping regulate blood pressure. Some varieties even contain probiotics, which can have additional benefits for digestive and immune health.

Fresh Mozzarella (low-fat): Fresh mozzarella, especially the low-fat or light version, tends to have less sodium and saturated fat than other cheeses. Its mild flavor makes it versatile for salads and other dishes.

Swiss Cheese (low sodium): Natural Swiss cheese is known for being lower in sodium than many other varieties. Always check the nutritional label to ensure you choose a lower-salt option.

Soft Goat Cheese: While some varieties may have moderate sodium content, soft goat cheese is generally lower in sodium than aged cheeses. Plus, it's rich in proteins and can be easier to digest for some people.

Cream Cheese (in moderation): Although not the lowest in fat, cream cheese has a relatively low sodium content compared to other cheeses. Consume it in moderation as part of a balanced diet.

2025-04-23T12:34:06Z