What's the Best Cheese to Eat When You Have High Blood Pressure?

January 11, 2026 •

4 min read

High sodium intake is a major contributor to high blood pressure, and many cheeses are surprisingly high in salt. For cheese lovers seeking to manage their health, knowing what's the best cheese to eat when you have high blood pressure is essential for making heart-healthy choices.

Quick Summary

This guide covers low-sodium cheese options and provides practical tips for incorporating them into a heart-healthy diet. Learn which varieties to favor and which to limit to help manage your blood pressure.

Key Points

Low Sodium is Priority: For managing high blood pressure, the best cheeses are those naturally low in sodium, including Swiss, fresh mozzarella, and ricotta.
Mind Portion Sizes: Even with healthier cheese options, portion control is vital; limit servings to 1 to 1.5 ounces to keep sodium intake in check.
Read Nutrition Labels Carefully: Sodium content varies significantly between brands, so always check labels and look for "low sodium" or "no salt added" versions.
Use High-Sodium Cheeses as a Garnish: Cheeses like Parmesan and Feta are high in sodium but packed with flavor, so use them sparingly to garnish dishes rather than as a primary ingredient.
Pair with Potassium-Rich Foods: Combining cheese with fruits, vegetables, and whole grains helps balance sodium's impact and aligns with a heart-healthy diet plan.
Use Herbs and Spices for Flavor: Reduce dependence on salt and high-sodium cheeses by enhancing the flavor of your meals with herbs, spices, and salt-free seasoning blends.

Understanding Sodium and Blood Pressure

High blood pressure, or hypertension, is a serious condition that can increase your risk of heart attack, stroke, and kidney disease. A key dietary factor in managing this condition is controlling sodium intake. The World Health Organization (WHO) recommends less than 2,000 mg of sodium per day for adults, while some health organizations suggest an even lower target of 1,500 mg, especially for individuals with high blood pressure. Since many popular cheeses are high in sodium, making smart choices is crucial.

The Importance of Reading Nutrition Labels

Simply relying on a cheese's general type isn't enough, as sodium content can vary significantly between brands. Always check the nutrition facts panel and compare different products. Look for labels that say "low sodium" or "no salt added". This is especially important for cheeses like cottage cheese, where regular versions can be very high in sodium while no-salt-added varieties are much healthier.

Top Low-Sodium Cheeses for Managing High Blood Pressure

Fortunately, there are many delicious cheese options that are naturally lower in sodium, making them suitable for a heart-healthy diet. The key is to focus on fresh cheeses and specific aged varieties that use less salt in their production.

Swiss Cheese: This is often cited as one of the best choices for those monitoring sodium. A one-ounce serving typically contains only about 53-75 mg of sodium. Swiss cheese is also an excellent source of calcium, a mineral that helps regulate blood pressure.

Fresh Mozzarella: With its high moisture content, fresh mozzarella is naturally lower in sodium than many other cheeses. An ounce provides approximately 85-100 mg of sodium, making it a great choice for salads, sandwiches, and homemade pizzas.

Ricotta Cheese: This creamy, soft cheese is another low-sodium winner. Part-skim ricotta can contain as little as 28-70 mg of sodium per ounce. Its versatility makes it a healthy addition to many dishes, from lasagna to a light dessert with fruit.

Goat Cheese (Chevre): The sodium content of goat cheese can vary, but many soft varieties are a good option, with around 75-130 mg of sodium per ounce. It adds a tangy flavor to salads and whole-grain crackers.

Comparison of Common Cheeses

To put these choices into perspective, the table below compares the sodium content of a 1-ounce serving of several popular cheeses.


Cheese Type	Approximate Sodium (mg per oz)	Notes
Swiss	53-75	Excellent source of calcium, and one of the lowest sodium cheeses.
Ricotta (part-skim)	28-70	Creamy, fresh cheese with very low sodium content.
Fresh Mozzarella	85-100	Naturally high moisture content keeps sodium low.
Goat Cheese (soft)	75-130	A tangy alternative with moderate sodium.
Cheddar (aged)	185	Higher sodium than fresh options due to aging process.
Feta	260	High in sodium, should be consumed in very small portions.
Parmesan	390	High sodium, best used sparingly as a flavor-booster.
Processed American	468	Very high in sodium and additives; best avoided.

Using Cheeses High in Sodium Sparingly

For some cheeses, such as Parmesan and Feta, the high sodium content is part of their flavor profile. You don't have to eliminate them entirely, but moderation is key. Use these cheeses more like a condiment rather than a main component of your meal. A light sprinkle of Parmesan on pasta or a few crumbles of Feta in a salad can provide a burst of flavor without a major sodium overload. The small portion sizes for these intensely flavored cheeses can help keep your total sodium intake in check.

Practical Tips for Enjoying Cheese on a Low-Sodium Diet

Portion Control is Key: Even with low-sodium cheeses, eating too much can add up. Stick to the recommended serving size of 1 to 1.5 ounces.
Make Homemade Ricotta: For ultimate sodium control, you can make your own ricotta cheese at home using just milk and a little acid, with no added salt.
Pair with Potassium-Rich Foods: Pairing cheese with fruits, vegetables, and whole grains rich in potassium helps balance sodium's effects on blood pressure. Try Swiss cheese with apples or fresh mozzarella with tomatoes and basil.
Enhance Flavor with Herbs and Spices: Reduce reliance on salt by seasoning dishes with herbs and spices. This allows you to use less cheese while still enjoying a satisfying taste.

Conclusion: Making Informed Cheese Choices

For individuals with high blood pressure, enjoying cheese is not off the table. The solution lies in making informed choices and practicing moderation. Opt for naturally low-sodium varieties like Swiss, fresh mozzarella, and ricotta. When enjoying cheeses with higher sodium content, use them as a minor addition to your meal. By reading labels, controlling portions, and exploring flavor alternatives, you can continue to savor the delicious taste of cheese while supporting your cardiovascular health. A balanced diet, like the DASH diet, which incorporates low-fat dairy and is rich in fruits and vegetables, is crucial for long-term blood pressure management. For more detailed dietary guidance, consult with a healthcare provider or a registered dietitian.

World Health Organization: Sodium Reduction

Frequently Asked Questions

Swiss cheese is typically one of the lowest in sodium, with an average of 53-75 mg per ounce. Fresh mozzarella and ricotta are also excellent low-sodium choices.

Yes, you can eat cheese, but it is important to choose low-sodium varieties and practice moderation. You do not need to cut cheese out of your diet entirely.

Regular cottage cheese is often very high in sodium. However, many brands offer low-sodium or no-salt-added versions that are suitable for a heart-healthy diet.

High sodium intake causes the body to retain fluid, which increases blood volume and puts extra pressure on blood vessels, leading to higher blood pressure.

Aged cheeses are generally higher in sodium. They should be consumed in very small portions and used as a flavoring agent rather than a main ingredient.

The most reliable way is to check the nutrition facts panel on the package. Look for brands specifically labeled 'low sodium' or 'no salt added'.

For optimal heart health, also consider the cheese's saturated fat content. Part-skim or reduced-fat varieties of cheeses like mozzarella and ricotta can be healthier options.