What Cheese is Safe for High Blood Pressure?

December 3, 2025 •

4 min read

According to the CDC, nearly half of adults in the United States have hypertension, and a key strategy for managing it involves reducing sodium intake. For many, this can mean cutting out favorite foods, but the good news is that you don't have to completely remove cheese from your diet. Discover what cheese is safe for high blood pressure, and how to enjoy it in moderation.

Quick Summary

This guide provides a comprehensive overview of low-sodium cheese varieties, including Swiss, fresh mozzarella, and ricotta, which are suitable for people managing high blood pressure. It offers tips for mindful consumption, portion control, and label reading to help you make informed and heart-healthy dietary choices.

Key Points

Choose low-sodium varieties: Opt for naturally lower-sodium cheeses like Swiss, fresh mozzarella, part-skim ricotta, and mascarpone to limit salt intake.
Always read nutritional labels: Sodium content can vary significantly between brands, even for the same type of cheese. Look for products under 140 mg of sodium per serving.
Practice portion control: Even low-sodium cheeses should be consumed in moderation. Adhere to the recommended serving size, which is typically one ounce.
Use strong flavors sparingly: For high-sodium cheeses like Parmesan and feta, use a small amount as a garnish to add a burst of flavor without excess salt.
Favor fresh, soft cheeses: Fresh cheeses, such as mozzarella and chèvre, are generally lower in sodium than aged, harder cheeses. Opt for fresh whenever possible.
Seek low-fat options: To manage both sodium and saturated fat, choose part-skim or low-fat versions of cheeses like mozzarella, ricotta, and cottage cheese.
Balance your diet: Integrate cheese into a heart-healthy diet rich in fruits, vegetables, and whole grains, as recommended by approaches like the DASH diet.

Enjoying Cheese on a Heart-Healthy Diet

For those monitoring their blood pressure, the typical high-sodium content of many cheeses can be a concern. However, numerous delicious and satisfying cheese varieties are naturally lower in sodium or available in low-sodium versions. These options allow you to enjoy cheese's rich flavor and nutritional benefits, such as calcium, without jeopardizing your health goals. The key lies in choosing the right type of cheese and practicing portion control.

The Best Low-Sodium Cheese Choices

Making smart selections at the grocery store is the first step. Here are some of the top picks for a heart-healthy diet:

Swiss Cheese: Often praised for its low sodium content, a one-ounce slice of Swiss cheese typically contains around 53 mg of sodium. This makes it an excellent choice for sandwiches or a simple snack. As a bonus, its lower lactose content is often easier to digest for those with lactose sensitivities.
Fresh Mozzarella: Unlike processed, pre-shredded varieties, fresh mozzarella packed in water is a lower-sodium option. An ounce can contain as little as 85 mg of sodium. It works perfectly in salads, on homemade pizza, or as a caprese appetizer. Be sure to choose part-skim options to further reduce saturated fat.
Ricotta Cheese: This soft, creamy cheese is a fantastic choice, with half a cup of part-skim ricotta containing about 135 mg of sodium. It adds a rich, creamy texture to pasta dishes, spreads, or even desserts without adding excessive salt. It's also a great source of calcium and protein.
Goat Cheese (Chèvre): Fresh, creamy goat cheese is another smart choice due to its moderate sodium content. With about 118 mg of sodium per ounce, it's great for spreading on low-sodium crackers or crumbling over salads.
Low-Sodium Cottage Cheese: While regular cottage cheese is notoriously high in sodium, many brands offer low or no-salt-added versions. A cup of low-fat, low-sodium cottage cheese can have as little as 29 mg of sodium. Always check the nutrition label to be sure.
Mascarpone: This rich, creamy Italian cheese is naturally low in sodium. Since its flavor is very concentrated, a little goes a long way, making it easy to use in moderation in desserts or sauces.

Making Healthy Cheese Choices

Choosing low-sodium cheeses is only one part of the strategy. Adhering to the following tips will help ensure your cheese consumption supports your blood pressure goals:

Read the Labels: Not all cheeses of the same type are created equal. Different brands may have vastly different sodium levels due to processing. Always check the nutrition facts panel and compare brands to find the lowest sodium option. The FDA considers foods with less than 140 mg of sodium per serving to be low-sodium.
Practice Portion Control: Even with low-sodium cheese, moderation is key. A standard serving size is typically one ounce, but always refer to the package for the correct portion. This helps keep both sodium and saturated fat in check.
Use Stronger Flavors Sparingly: While cheeses like Parmesan and feta are higher in sodium, their intense flavor means you can use a smaller amount to get a big taste impact. A sprinkle of Parmesan over pasta provides plenty of flavor for minimal sodium.
Combine with Other Healthy Foods: Pair small amounts of cheese with other heart-healthy foods as recommended by the DASH diet. Try a slice of Swiss with apple slices, or a sprinkle of fresh mozzarella on a vegetable-packed salad.

Comparison Table: Low vs. High Sodium Cheeses (per 1 oz serving)


Cheese Type	Sodium Level (approx.)	Best For...	Use in Moderation?
Swiss	53-75 mg	Sandwiches, snacking	No, relatively low
Fresh Mozzarella	85 mg	Salads, pizza, appetizers	No, relatively low
Ricotta (part-skim)	135 mg (per 1/2 cup)	Lasagna, dips, sauces	No, relatively low
Goat Cheese (Chèvre)	118 mg	Salads, crackers	Yes, moderate
Low-Sodium Cottage Cheese	~29 mg (per cup)	Bowls with fruit, dips	No, check label
American Cheese (Processed)	368 mg	Sandwiches	Yes, high sodium
Cheddar	175 mg	Burgers, snacking	Yes, higher sodium
Parmesan	400-500 mg	Pasta topping	Yes, use sparingly
Regular Cottage Cheese	455 mg (per 1/2 cup)	Bowls with fruit, dips	Yes, high sodium

The Role of Calcium and Fat

Beyond sodium, consider calcium and fat content. Dairy products are a major source of calcium, a mineral that can help manage blood pressure. Many of the recommended low-sodium cheeses, like Swiss and ricotta, are excellent sources of calcium. While saturated fat should also be limited on a heart-healthy diet, opting for low-fat or part-skim versions of your favorite cheeses helps manage this aspect. Studies have found a link between lower blood pressure and low-fat dairy intake. Ultimately, a balanced diet is key, and cheese can be a part of it.

Conclusion: Savoring Your Cheese While Staying Healthy

High blood pressure shouldn't eliminate cheese from your diet entirely. By understanding which varieties are naturally low in sodium, such as Swiss and fresh mozzarella, you can make informed choices. Remember to read nutritional labels, stick to moderate portion sizes, and enjoy cheese as part of a balanced, heart-healthy eating plan. Whether crumbled on a salad, spread on a cracker, or melted on a homemade pizza, you can continue to enjoy the rich, delicious flavor of cheese without compromising your blood pressure management. This strategic approach ensures you can maintain your healthy lifestyle while still savoring your favorite foods.

Boar's Head offers several lower-sodium deli cheeses, including Swiss and Muenster.

Frequently Asked Questions

Swiss cheese is widely recognized as one of the lowest-sodium cheese options available, with some varieties containing as little as 53 mg of sodium per ounce. Fresh mozzarella and mascarpone are also very low in sodium.

While delicious, feta cheese is typically higher in sodium than many other cheeses. However, because its flavor is so concentrated, a small amount can be used as a garnish. If you do enjoy it, be mindful of your portion size.

Most processed cheeses, including American cheese, are very high in sodium and should be limited or avoided if you are managing high blood pressure. Some brands, like Boar's Head, offer lower-sodium American cheese, so check the label.

Cheese is a good source of calcium, and some studies suggest that adequate calcium intake can help with blood pressure management. This is an added benefit of choosing low-sodium cheese options.

No, you do not need to avoid all cheese. The key is to choose low-sodium varieties and consume them in moderation as part of a balanced diet. Focus on fresh, soft cheeses and look for low-sodium or 'no salt added' labels.

Fresh mozzarella, often sold in water, is significantly lower in sodium than the processed, pre-shredded kind. Salt is often added to shredded cheeses as a preservative to inhibit spoilage, so it's always best to opt for the fresh version.

Yes, many brands offer lower-sodium versions of popular deli cheeses like Swiss, Muenster, and American. These can be a good choice for sandwiches, but it's still essential to check the label for exact sodium levels and stick to a single serving.