Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
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About half of all U.S. adults have high blood pressure and need to watch sodium intake.
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Cottage cheese is a higher-sodium food that also provides blood-pressure-friendly nutrients.
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Include cottage cheese in smaller amounts and as a recipe ingredient.
If you’re one of the 120 million adults in the U.S. with high blood pressure, you probably know that reducing your sodium intake can help lower it. But reducing sodium can be easier said than done, and leave you wondering about whether you should eat certain foods—like cottage cheese, since it tends to be high in sodium.
Wonder no more! 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 designed specifically to help lower blood pressure. This eating pattern includes dairy foods, because they’ve been shown to help lower blood pressure, thanks to their blood-pressure-lowering nutrients.
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“Cottage cheese is a high-value protein source from the dairy group that contains calcium, potassium and B vitamins,” says Sarah Koszyk, M.A., RDN, a registered dietitian and sports nutritionist.
Calcium and potassium are two important nutrients found in dairy that help balance fluid levels into and out of the cells in the body to control blood pressure. Dairy 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 helps to lower blood pressure.
If you’re wondering why cottage cheese is put under a microscope compared to other dairy foods when it comes to eating for healthy blood pressure, it’s because it is a higher-sodium dairy food. 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 that a concern?
“Foods with a higher sodium content make it more challenging for those with high blood pressure to manage their condition,” says Maggie Moon, M.S., RD, a brain health nutrition expert. “High sodium intakes lead to water retention as fluids flood the blood vessels to try to reestablish a manageable concentration of sodium-to-fluid. As a result of the excess water, blood pressure builds up like a knotted hose.”
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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 so choose, both also suggest practicing portion control and pairing it wisely with the other foods you add to your plate. Moon also recommends taking a bigger picture view and considering everything else you’re eating throughout the day so that you’re not overloading on sodium altogether.
How to Include Cottage Cheese in a Blood-Pressure-Friendly Diet
Cottage cheese can be a great 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 our nutrition experts’ tips 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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Pair cottage cheese with high-potassium foods like chopped dried apricots, sliced bananas or cantaloupe chunks to help balance sodium levels.
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Use cottage cheese as you would a condiment, in smaller portions. For example, add a dollop to a grain bowl or your oatmeal, or top your toast with it for a high-protein upgrade.
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Add a quarter-cup of cottage cheese to a smoothie full of high-potassium and high-water foods like strawberries and bananas to moderate the sodium load.
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Satisfy a sweet tooth and mix cottage cheese with blueberries and cinnamon, or make this Strawberry and Cottage Cheese Bowl.
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Make a cottage cheese mason jar snack like our Chickpea Cottage Cheese Snack Jar.
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Mix cottage cheese into egg dishes for extra creaminess—just omit any added salt.
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Go for low-fat cottage cheese, which typically has less sodium than its whole-fat and nonfat counterparts.
Our Expert Take
Though high in sodium, cottage cheese can be included as part of a balanced diet for those who have high blood pressure. Choose a low-fat version, and ideally, go for a low-sodium or no-salt-added version, depending on your taste preferences. Skip varieties that contain added sugars and syrups, and dress up your bowl with blood-pressure-friendly ingredients, such as nuts, seeds, berries and herbs and spices.
Frequently asked Questions
Does cottage cheese increase your blood pressure?
Cottage cheese can be high in sodium, and excess sodium can increase your blood pressure. However, you can choose low- or no-sodium varieties, which typically decrease the sodium content. With that said, your overall diet matters more than one food. When you have hypertension, be mindful of all of the sources of sodium in your diet, including cottage cheese.
What kind of cottage cheese should someone with high blood pressure purchase?
Consider a low-sodium or no-salt-added low-fat (1% or 2%) or nonfat cottage cheese. Keep your serving size to ⅓ cup or less. Add flavor with the 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 the totality of their dietary choices looks like. “Someone with high blood pressure may want to stick to a ¼- or ⅓-cup serving instead of the standard ½-cup serving per day, which should keep the sodium levels under 300 mg,” says Moon.
Read the original article on EatingWell