Cheese and blood pressure — how cheese's sodium content matters, which cheeses are lower in salt, and how to enjoy cheese with high blood pressure.
For people watching their blood pressure, cheese's sodium content is a genuine consideration — cheese can be surprisingly salty. Here's a guide to cheese, sodium, and blood pressure, including lower-salt options. (This is general information, not medical advice.)
Why Sodium Matters
Sodium (salt) intake is linked to blood pressure — high sodium consumption can raise blood pressure in many people, which is a risk factor for heart disease and stroke. Those with high blood pressure (hypertension) are often advised to limit sodium. Since cheese can be a significant source of sodium in the diet, it's a relevant food to consider for blood-pressure management. The good news is that cheeses vary a lot in saltiness, so there's room to make lower-sodium choices.
Why Cheese Contains Salt
Salt is added during cheesemaking for several reasons: it aids preservation, controls bacterial and mold growth, draws out moisture, and contributes flavor. As a result, most cheeses contain a meaningful amount of sodium, and some — especially brined and aged cheeses — are quite high in salt. This is inherent to how cheese is made, so cheese is naturally a salty food. The amount, however, ranges widely from low-salt fresh cheeses to very salty brined and hard cheeses.
Higher-Sodium Cheeses
Some cheeses are notably high in sodium. Brined cheeses like feta, halloumi, and other brine-cured cheeses are among the saltiest, as they're stored in salt solution. Blue cheeses (Roquefort, Cabrales) are typically very salty, as salt controls the mold. Hard, aged cheeses and processed cheeses can also be high in sodium. Those watching blood pressure should be especially mindful of these higher-sodium cheeses and their portion sizes. Soaking some brined cheeses in water can reduce their saltiness.
Lower-Sodium Cheeses
Other cheeses are relatively lower in sodium. Fresh cheeses like fresh mozzarella, ricotta, and some cottage cheeses (and low-sodium versions) tend to be lower in salt, as does Swiss cheese, which is often cited as one of the lower-sodium cheeses. Goat cheese can be moderate. Choosing these lower-sodium cheeses, or low-sodium versions of your favorites, lets you enjoy cheese with less salt. Reading nutrition labels for sodium content helps you compare and choose.
Tips for Enjoying Cheese with High Blood Pressure
To enjoy cheese while managing blood pressure: choose lower-sodium cheeses (fresh mozzarella, ricotta, Swiss, low-sodium versions); watch portion sizes, since salt adds up with quantity; use strongly flavored cheeses sparingly (a little adds big flavor with less total salt); soak brined cheeses like feta in water to reduce saltiness; and account for cheese within your overall daily sodium intake, balancing it with low-sodium foods. Pairing cheese with fresh vegetables and fruit, rather than salty crackers and cured meats, also helps keep total sodium down.
The Bottom Line
Cheese can be high in sodium, which matters for blood pressure, but you don't have to give it up. Choose lower-sodium cheeses (fresh mozzarella, ricotta, Swiss, or low-sodium versions), watch portions, use strong cheeses sparingly, and account for cheese in your overall sodium intake. Being mindful of salt lets people with high blood pressure still enjoy cheese in moderation. For specific dietary advice on managing blood pressure, consult a healthcare professional or dietitian.
Frequently Asked Questions
Why is cheese high in sodium?
Salt is added in cheesemaking for preservation, controlling bacteria and mold, drawing out moisture, and flavor, so most cheeses contain meaningful sodium — some quite a lot.
Which cheeses are lowest in sodium?
Fresh mozzarella, ricotta, Swiss cheese, and low-sodium versions tend to be lower in salt, while brined cheeses (feta, halloumi) and blue cheeses are among the saltiest.
Can I eat cheese with high blood pressure?
Yes, in moderation — choose lower-sodium cheeses, watch portions, use strong cheeses sparingly, and account for cheese in your overall sodium intake. Consult a professional for personalized advice.