Not All Cheeses Are Harmful.. 6 Healthy Types for Those Monitoring Blood Pressure

SadaNews - Cheese is a common food on tables around the world, but at the same time, it is classified among foods rich in salt and saturated fats, two elements associated with high blood pressure and increased risks of heart diseases.

However, nutrition experts confirm that some types of cheese can be a better healthy choice when consumed in moderation, especially for those looking to manage blood pressure, according to a report on the "VeryWellHealth" health website.

The amount of sodium and saturated fats plays a crucial role in how cheese affects heart health. Excessive salt consumption can lead to fluid retention and high blood pressure, while saturated fats contribute to artery hardening. However, choosing lower fat and salt varieties, along with controlling the quantity, can allow for enjoying cheese without significant harm.

1- Low-Fat Cottage Cheese

Low-fat versions of cottage cheese provide a high protein content and contain potassium, which helps the body eliminate excess sodium. However, it is advised to read the nutritional label carefully, as some varieties may be high in sodium.

2- Ricotta

Ricotta cheese is characterized by its light texture and mild flavor, containing less sodium compared to types like cheddar or feta, especially when choosing low-fat varieties. It also provides protein and calcium.

3- Low-Fat Cheddar

Although cheddar - even low-fat - still tends to be relatively high in fat, it is rich in calcium, which is essential for regulating heartbeats and muscle functions. It is recommended to consume it in small amounts.

4- Low-Fat Mozzarella

Fresh mozzarella, especially made from low-fat milk, is a better option regarding lower sodium and fat compared to other cheese types. Its texture also allows it to be spread in small amounts on dishes.

5- Low-Fat Swiss Cheese

Swiss cheese is notable for being lower in sodium than many other types. Choosing the low-fat version reduces the negative effects of saturated fats.

6- Low-Fat Quality Cheese

Recent studies have indicated that quality cheese contains biologically active peptides that may help lower blood pressure, thanks to their inhibitory effect on certain enzymes associated with high blood pressure. However, these results still require further research.

What Is the Recommended Amount?

The American Heart Association recommends that saturated fats should not exceed about 13 grams per day, with sodium limited to less than 1500 mg daily whenever possible. Thus, moderation and portion control remain the most important factors when consuming cheese.

Additional dietary tips for lowering blood pressure include increasing fiber-rich fruits and vegetables, choosing whole grains over refined ones, reducing salt and replacing it with spices, relying on lighter proteins such as fish and legumes, and consulting a nutrition specialist to establish an appropriate diet.