Low sodium cheese can make a big difference if you have heart disease, high blood pressure, or simply want to cut back on salt. While many cheeses are high in salt, you can still find tasty options with much less sodium.
If you love cheese but need to watch your sodium intake, don’t worry! With some smart choices, you can enjoy cheese while taking care of your heart health.
Why Sodium in Cheese Matters
Sodium is important for your body, but most Americans eat far more than the recommended 2,300mg daily limit. People with high blood pressure or heart disease often need to stay under 1,500mg per day.
According to data from FatSecret, popular types of cheese contain the following amounts of sodium per one-ounce serving:
American cheese (368 mg), blue cheese (395 mg), feta cheese (316 mg), and mozzarella cheese (178 mg).
“Cutting back on sodium is one of the best dietary changes for lowering blood pressure,” says Dr. Karen Mitchell, heart doctor at Cleveland Clinic. “For my patients who enjoy cheese, I suggest naturally lower sodium options instead of giving up cheese completely.”
To manage sodium intake effectively, consider incorporating 10 Healthy Bread Alternatives That Actually Taste Amazing into your diet.
What Cheese Has the Lowest Sodium?
Some cheeses naturally have much less sodium than others. Here’s how common types compare in a 1-ounce serving:
| Cheese Type | Sodium (mg) | Notes |
|---|---|---|
| Swiss Cheese | 40-60 | Naturally low in sodium |
| Fresh Mozzarella | 80-100 | Much lower than aged types |
| Ricotta Cheese | 30-50 | Fresh has less sodium |
Best Low Sodium Cheese Choices
- Swiss Cheese: With only 40-60mg of sodium per ounce, Swiss is one of the lowest sodium natural cheeses you can find. It gets its flavor from aging, not salt, making it great for sandwiches and melting.
- Fresh Mozzarella: Unlike processed mozzarella, fresh contains only 80-100mg of sodium per ounce. Choose versions packed in water instead of salt water for the lowest sodium.
- Ricotta Cheese: With just 30-50mg sodium per ounce, fresh ricotta works well in both sweet and savory dishes. Its creamy texture is perfect for lasagna or cheesecake.
- Goat Cheese: Fresh goat cheese has about 100-120mg of sodium per ounce, much less than aged versions. Its strong flavor means you can use less in recipes.
- Cream Cheese: Regular cream cheese has about 90-100mg of sodium per ounce, and some light versions have even less. It’s a versatile spread that won’t add too much sodium to your diet.
Chef’s Tip: “When cooking with lower sodium cheeses, add flavor with herbs, spices, and a squeeze of lemon juice or vinegar. These give complexity without needing more salt.” — Chef Maria Rodgers, cooking teacher who specializes in heart-healthy meals
How Low Sodium Cheese Compares to Regular Cheese
Low sodium cheeses keep most of the good nutrients while cutting the salt:
| Nutrient | Regular Cheese | Low Sodium Cheese |
|---|---|---|
| Protein | 6-10g per oz | 6-10g per oz |
| Calcium | 150-200mg per oz | 150-200mg per oz |
| Sodium | 150-500mg per oz | 30-100mg per oz |
“Low sodium cheese offers the same calcium, protein, and vitamins as regular cheese,” says Susan Parker, registered dietitian. “You’re just getting less salt while keeping all the good nutrition.”
How to Reduce Sodium in Cheese
If you can’t find low sodium cheese in stores, try these ways to cut the sodium in regular cheese:
Rinsing Method
For cheeses packed in brine, like feta:
- Cut the cheese into small pieces
- Rinse under cold water for 30 seconds
- Pat dry with paper towels
This simple step can cut sodium by up to 30%, though it might slightly change the texture and flavor.
Use Smaller Amounts
Another good approach is using less of more flavorful cheese:
- Grate hard cheeses instead of slicing
- Crumble strong cheeses like blue or feta
- Use thin slices instead of thick chunks
“I teach my patients to use cheese as a flavor booster rather than the main ingredient,” says Michael Torres, registered dietitian. “Just a tablespoon of grated Parmesan adds lots of flavor with only 25-30mg of sodium.”
Make Cheese at Home
Making simple cheeses at home lets you control the salt:
- Homemade ricotta using milk, lemon juice and very little salt
- Fresh paneer with no added salt
- Homemade cottage cheese with less salt
What is the Healthiest Cheese for Your Heart?
The best cheese for heart health combines low sodium with other good nutritional benefits:
1. Cottage Cheese (Low Sodium Versions)
Regular cottage cheese can be high in sodium, but low sodium versions offer:
- High protein (14g per 1/2 cup)
- Low fat options
- Works in both sweet and savory dishes
- Good source of calcium (10% DV per 1/2 cup)
Look for packages labeled “low sodium” or “no salt added,” since regular cottage cheese can have over 400mg of sodium per 1/2 cup.
2. Swiss Cheese
Swiss cheese has several heart-healthy benefits:
- Naturally low in sodium
- Contains vitamin K2, which may help keep calcium out of your arteries
- Provides about 8g protein per ounce
- Contains good bacteria found in dairy
3. Fresh Goat Cheese
Fresh goat cheese offers unique benefits:
- Lower in sodium than most cow’s milk cheeses
- Naturally lower in lactose
- Contains fats that are easier to digest
- Provides good bacteria for gut health, which is linked to heart health
According to Healthline, Swiss cheese is lower in sodium and carbohydrates than many other cheeses, making it a suitable option for those monitoring their salt intake.
“For my patients with heart concerns, I suggest fresh, minimally processed cheeses with the lowest sodium,” recommends Dr. Jennifer Lopez, heart specialist. “Goat cheese and Swiss are excellent choices that provide protein and calcium without too much sodium.”
Incorporating these cheeses into your meals aligns well with the principles discussed in our Mediterranean Keto Diet: Combining 2 Powerful Eating Plans.
What is the Most Unhealthy Cheese?
On the other hand, some cheeses should be limited or avoided on a heart-healthy, low sodium diet:
| Cheese Type | Sodium (mg/oz) | Concerns |
|---|---|---|
| Processed American | 460 | High sodium, additives |
| Feta | 320 | Very high sodium |
| Halloumi | 330 | High sodium, high fat |
“Processed cheeses are especially problematic,” warns Dr. Robert Johnson, heart doctor. “Beyond their high sodium, they often contain additives and preservatives that may have negative health effects when eaten regularly.”
Tasty Ways to Enjoy Low Sodium Cheese
Switching to lower sodium cheese doesn’t mean giving up flavor. Try these heart-healthy ideas:
Breakfast Ideas
- Whipped ricotta topped with fresh berries and a little honey
- Swiss cheese and fresh tomato omelet with herbs
- Low sodium cottage cheese mixed with cinnamon and diced apple
Whipped ricotta topped with fresh berries and a little honey. Pairing this with one of our 12 Easy Sugar-Free Keto Diet Smoothies That Won’t Kick You Out of Ketosis can make for a balanced breakfast.
Lunch Ideas
- Fresh mozzarella with tomatoes, basil, and olive oil (no added salt)
- Swiss cheese and avocado sandwich with lettuce and mustard
- Goat cheese crumbled over a garden salad with dressing
Dinner Ideas
- Chicken breast stuffed with ricotta and herbs
- Homemade pizza with fresh mozzarella and vegetables
- Swiss cheese melted over roasted vegetables
Snack Ideas
- Apple slices with thin slices of goat cheese
- Cucumber rounds topped with whipped cottage cheese and dill
- Homemade popcorn sprinkled with nutritional yeast (cheese flavor without sodium)
Cooking Tip: “When using milder low-sodium cheeses, pair them with naturally flavorful ingredients. Sundried tomatoes, caramelized onions, roasted garlic, and fresh herbs can all enhance the taste without adding salt.” — Chef Thomas Martinez
Apple slices with thin slices of goat cheese. For more snack ideas, check out our 15 Delicious Healthy Movie Snacks Better Than Theater Popcorn.
Reading Labels: Understanding Sodium in Cheese
When shopping for low sodium cheese, knowing how to read labels is key:
Sodium Label Terms
| Term | What It Means | Sodium Content |
|---|---|---|
| “Sodium Free” | Less than 5mg per serving | Excellent choice |
| “Very Low Sodium” | 35mg or less per serving | Great option |
| “Low Sodium” | 140mg or less per serving | Good choice |
| “Reduced Sodium” | At least 25% less than regular | Better than regular but check the amount |
“Don’t be fooled by ‘reduced sodium’ claims,” warns nutritionist Sarah Williams. “A reduced sodium cheddar might still have 260mg per ounce—less than the original 350mg, but still significant if you’re watching sodium closely.”
Low Sodium Cheese for Special Diets
Low sodium cheese can be especially important for people following certain health diets:
DASH Diet
The DASH diet (for lowering blood pressure) limits sodium to 1,500-2,300mg daily. Low sodium cheeses like Swiss, fresh mozzarella, and ricotta work well in this eating plan when eaten in moderation.
Mediterranean Diet
This heart-healthy diet focuses on fresh, minimally processed foods. Fresh cheeses like ricotta, mozzarella, and goat cheese fit perfectly with Mediterranean principles when used as flavor enhancers rather than main foods.
After a Heart Attack
Many heart recovery programs recommend limiting sodium to 1,500mg daily. Low sodium cheese options can help patients enjoy familiar foods while following these important guidelines.
“After a heart problem, patients often feel overwhelmed by diet restrictions,” explains Emma Peterson, heart dietitian. “Finding enjoyable, lower-sodium versions of favorite foods like cheese can help improve both diet compliance and quality of life during recovery.”
Making Smart Choices About Dairy Products
When managing sodium intake, consider all dairy products in your diet:
Cheese Alternatives to Try
- Nutritional yeast: Gives a cheesy flavor with almost no sodium
- Tofu-based cheese alternatives: Look for low sodium versions
- Nut-based spreads: Can replace cream cheese in many recipes
Reading Ingredient Lists
Look beyond just the sodium number on nutrition labels:
- Added preservatives often contain sodium
- “Natural flavors” may include sodium compounds
- Multiple sodium-containing ingredients can add up
Additionally, exploring 10 Best Low Calorie Pasta Options That Actually Taste Good can help diversify your meal planning.
Enjoying Cheese While Watching Sodium
With smart choices and careful preparation, cheese can still be part of a heart-healthy, low sodium diet. Focus on naturally lower sodium options like Swiss, fresh mozzarella, ricotta, and certain goat cheeses, and use them as flavor enhancers rather than main ingredients.
By combining these better cheese choices with plenty of fruits, vegetables, whole grains, and lean proteins, you can support heart health without giving up foods you love.
Remember that small changes make a difference—switching from high-sodium processed cheese to fresher options can significantly reduce your daily sodium intake while still satisfying your cheese cravings.
This article was reviewed by Susan Parker, MS, RD, LDN, a registered dietitian specializing in heart nutrition and low-sodium diets.
Note: Everyone’s sodium needs are different based on health conditions. Talk to your healthcare provider for personal guidance about sodium intake and specific diet recommendations.
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