Reviewed by Dietitian Mandy Enright, MS, RDN, RYT
Key points
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About half of US adults have high blood pressure and need to watch their sodium intake.
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Cottage cheese is a high-sodium food that also provides blood pressure-friendly nutrients.
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Include cottage cheese in smaller amounts as an ingredient in the recipe as well.
If you’re one of the 120 million adults in the US with high blood pressure, you probably know that reducing your sodium intake can help lower it. But cutting back on sodium can be easier said than done, and it leaves you wondering if you should be eating certain foods, like cottage cheese, because they tend to be high in sodium.
Stop wondering! We did our homework and talked to nutrition experts to help you uncover the science and learn how to enjoy cottage cheese in your diet even if you have high blood pressure.
PHOTOGRAPHER: RACHEL MAREK, FOOD STYLIST: ANNIE PROBST
The link between cottage cheese and blood pressure
The DASH diet is a diet specifically designed to help lower blood pressure. This type of diet includes dairy products, as they have been shown to help lower blood pressure due to their blood pressure-lowering nutrients.
“Cow cheese is a high-value dairy protein source that contains calcium, potassium, and B vitamins,” says Sarah Koszyk, MA, RDN, dietitian and sports nutritionist.
Calcium and potassium are two important nutrients found in dairy that help balance fluid levels in and out of cells in the body to control blood pressure. Lactate also contains an amino acid that the body converts to homocysteine, and homocysteine has been linked to high blood pressure. But B vitamins, which dairy also contains, including folate and vitamins B6 and B12, help break down homocysteine; so in the end, dairy products help lower blood pressure.
If you’re wondering why cottage cheese is put under the microscope compared to other dairy products when it comes to eating for healthy blood pressure, it’s because it’s a dairy food with more sodium. For reference, a ½-cup serving of 2% fat cottage cheese provides 321 milligrams of sodium. Compare that to the same amount of 2% Greek yogurt, which provides just 63 mg of sodium. Why is this a concern?
“Foods with higher sodium content make it more difficult for those with high blood pressure to manage their condition,” says Maggie Moon, MS, RD, brain health nutrition expert. “High sodium intake leads to water retention as fluids flood the blood vessels to try to restore a manageable sodium concentration in the fluid. As a result of excess water, blood pressure builds up like a knotted hose.”
The good news is that reducing dietary sodium intake can lower blood pressure and improve heart health.
Is cottage cheese healthy for people with high blood pressure?
While both Moon and Koszyk agree that cottage cheese can be considered a “healthy” option for those with high blood pressure to include in their diet if they choose to do so, both also suggest practicing portion control and pairing it wisely with the other foods you add to your plate. Moon also recommends taking the bigger picture and considering everything else you eat throughout the day so you don’t overload on sodium.
How to include cottage cheese in a blood pressure friendly diet
Cottage cheese can be an excellent source of protein, calcium and other essential nutrients. If you have high blood pressure, planning ahead will help limit the effects of the sodium it contains. Here are tips from our nutrition experts to help you enjoy cottage cheese in your diet, even if you have high blood pressure.
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Opt for no-salt-added or low-sodium cottage cheese
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Combine cottage cheese with potassium-rich foods such as chopped dried apricots, sliced bananas or cantaloupe wedges to help balance your sodium levels.
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Use cottage cheese as a condiment in smaller portions. For example, add a dash to a bowl of cereal or oatmeal, or top toast with it for a protein-rich upgrade.
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Add a quarter cup of cottage cheese to a smoothie filled with potassium- and water-rich foods like strawberries and bananas to moderate your sodium load.
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Satisfy your sweet tooth and mix the cottage cheese with blueberries and cinnamon or make this bowl with strawberries and cottage cheese.
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Make a cottage cheese jar snack like our Chickpea Cottage Cheese Snack Jar.
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Mix cottage cheese into egg dishes for added creaminess—omit any added salt.
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Choose low-fat cottage cheese, which typically has less sodium than its low-fat and fat-free counterparts.
Our expert
Although high in sodium, cottage cheese can be included as part of a balanced diet for those with high blood pressure. Choose a low-fat version, and ideally choose a low-sodium or no-added-salt version, depending on your taste preferences. Skip varieties with added sugars and syrups and dress up your bowl with blood pressure-friendly ingredients like nuts, seeds, berries, and herbs and spices.
Frequently Asked Questions
Does cottage cheese raise blood pressure?
Cottage cheese can be high in sodium, and excess sodium can raise blood pressure. However, you can choose low-sodium or sodium-free varieties, which usually lower the sodium content. That being said, your overall diet is about more than just one food. When you have high blood pressure, consider all sources of sodium in your diet, including cottage cheese.
What kind of cottage cheese should someone with high blood pressure buy?
Consider a low-sodium or no-salt-added, low-fat (1% or 2%) or fat-free cottage cheese. Keep serving size to ⅓ cup or less. Add flavor with berries, nuts and spices.
How much cottage cheese can you eat in a day if you have high blood pressure?
This will vary with each individual and what their overall food choices look like. “Someone with high blood pressure might want to stick to a ¼ or ⅓ cup serving instead of the standard ½ cup per day, which should keep sodium under 300 mg,” says Moon.
Read the original article on EatingWell