Which foods lower blood pressure: nutritionists named 4 most beneficial types of cheese

High blood pressure signals that you need to be more careful about what you eat. In particular, you should reduce the amount of sodium and increase the amount of calcium in your diet. And cheese can help you here. Although it has a reputation as a fatty and not very nutritious food, consuming certain types of cheese in moderate amounts can actually positively affect your blood pressure, writes Eatingwell.

It is noted that studies confirm that moderate cheese consumption can reduce the risk of hypertension. This is particularly due to the high calcium content, which can lower both systolic and diastolic blood pressure. Magnesium and phosphorus in dairy products can also help lower blood pressure.

However, it's important to know which type of cheese to choose for blood pressure control. Dietitians named four best types.

1. Swiss cheese

This cheese is known for its holes, which occur as a result of carbon dioxide bubbles forming during the fermentation process.

"Swiss cheese has the lowest sodium content - 54 mg per ounce... It's a naturally low-sodium cheese," explained registered dietitian Lauren Trahan.

The publication clarified that food has a low sodium content if it contains less than 140 mg per serving (a serving of cheese is one ounce, or 28.3 g).

A serving of Swiss cheese contains 252 mg of calcium. For reference: the recommended calcium intake is 1300 mg per day.

2. Mozzarella cheese

Fresh mozzarella balls, which are stored in water, contain 85 mg of sodium per ounce of cheese. The dietitian recommends using it for homemade pizza along with plenty of fresh vegetables.

3. Goat cheese

Creamy chèvre, or goat cheese, is one of the best options if you want to control your blood pressure.

With 118 mg of sodium and 85 mg of calcium per ounce, this product is suitable for spreading on low-sodium crackers or can be combined with fruits or vegetables, said registered dietitian Suzy Polgreen.

4. Ricotta cheese

Both Polgreen and Trahan agree that ricotta is one of the healthiest types of cheese. Half a cup of the product contains 135 mg of sodium and 289 mg of calcium.

Dietitians recommend adding this creamy-textured cheese to pasta.

Making significant changes to lower your blood pressure doesn't mean cheese is excluded from the menu. In fact, it can even be an excellent addition to your diet thanks to its calcium content, which can help keep blood pressure normal. However, make sure you choose those that contain less sodium.