You might think cheese is off the menu if you’ve been told to cut back on salt due to high blood pressure. But good news—some cheeses, when enjoyed in moderation, can actually support heart health. The key is choosing the right kinds.
Nearly half of American adults have high blood pressure, according to the CDC. Managing it often involves reducing sodium and increasing calcium, both of which are tied to better blood pressure control. Certain cheeses offer a way to do both.
Swiss cheese tops the list. Naturally lower in sodium, it contains just 53–54 mg of sodium per ounce—well below the FDA’s 140 mg limit for “low-sodium” foods. It also delivers over 250 mg of calcium, which helps relax blood vessels and lower both systolic and diastolic pressure.
Fresh mozzarella is another smart pick. Soft and stored in water, it has around 85 mg of sodium per ounce. Opt for low-fat or part-skim varieties to keep your saturated fat in check. It’s perfect on homemade pizza with veggies or in a salad.
Goat cheese (chèvre) offers a creamy texture and tangy flavor with only 118 mg of sodium per ounce. Though slightly higher in salt than Swiss or mozzarella, it’s a great alternative to saltier aged cheeses—and pairs well with fruits and whole grains.
Ricotta cheese rounds out the list with 135 mg of sodium and nearly 290 mg of calcium per half-cup. It’s protein-rich, mild, and easy to add to pasta dishes, veggie bakes, or toast.
Cheese can be part of a heart-smart diet—just choose fresh, minimally processed varieties. Opt for grass-fed when you have the opportunity!
