Can You Eat Cottage Cheese if You Have High Blood Pressure? A Dietitian Weighs In

This high-protein food is still trending—but it generally packs a lot of sodium. Learn the heart-healthy and satisfying ways you can include it into your day.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Nearly half of American adults—about 120 million people—have high blood pressure, according to statistics from the Centers for Disease Control and Prevention. Of these individuals, only 1 in 4 have their hypertension under control through healthy lifestyle habits, medication or a combination of the two.

Related: The #1 Diet to Lower High Blood Pressure, According to Science

Given high blood pressure puts one at greater risk for suffering from cardiovascular events, such as a heart attack and stroke, it’s important to be aware of the proactive measures you can take with your own dietary choices to keep your blood pressure in check.

And that brings us to cottage cheese. No doubt the popularity of this high-protein food has exploded recently thanks to social media—and the keen ability of influencers to dream up creative ways to use it. (Examples? Ranch dressing and cottage cheese and mustard.) But if you have high blood pressure, can you still participate in trends like cottage cheese ice cream? Don’t worry, we did our homework and have the facts from nutrition experts to help you uncover the science and learn how to enjoy cottage cheese in your diet if you have high blood pressure.

What’s the Link Between Cottage Cheese and Blood Pressure?

First things first, cottage cheese is under the umbrella of the dairy food group. When we look at the most common diet usually prescribed to address high blood pressure, the Dietary Approaches to Stop Hypertension (DASH) diet is it. This diet says that low-fat and nonfat dairy foods can be included to manage blood pressure. Why? Because studies, including research in the Journal of Hypertension, has shown that low-fat dairy foods may help lower blood pressure in individuals with high blood pressure, thanks to the nutrient profile dairy foods provide.

Sarah Koszyk, M.A., RDN, a registered dietitian and sports nutritionist and co-founder of the wellness company MIJA, points out that “cottage cheese is a high-value protein source from the dairy group that contains calcium, potassium and B vitamins.” 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. Several B vitamins, such as folate and vitamins B6 and B12, are necessary to break down homocysteine, an amino acid that’s been linked to hypertension, according to a 2023 study published in Nutrition Research.

Now, if you’re wondering why cottage cheese is put under a microscope compared to other low-fat 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, per the USDA. Compare that to the same amount of 2% Greek yogurt, which provides just 63 mg of sodium, according to the USDA. 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,” shares Maggie Moon, M.S., RD, a brain health nutrition expert for MIND Diet Meals.

That’s due to how sodium affects the fluid balance in your body. “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,” Moon adds. The good news is that a 2019 review in Nutrients found that whether someone is hypertensive or not, reducing dietary sodium intake can lower blood pressure and improve heart health.

Is Cottage Cheese Healthy for People with High Blood Pressure?

We established before that cottage cheese is a healthy food. But eating in a way that balances blood pressure requires looking at everything else you’re eating throughout the day, says Moon.

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 suggest practicing portion control and pairing it wisely with the other foods you add to your plate. Keep reading to learn how to get the most bang for your bite if you enjoy cottage cheese.

Tips to Consider When Including Cottage Cheese in a Blood-Pressure-Friendly Diet

Cottage cheese can be a great source of protein in your diet, but if you have high blood pressure, planning ahead will help limit the effects of the sodium it contains. Moon and Koszyk have shared their tips below to help you enjoy cottage cheese in your diet.

• Opt for no-salt-added or low-sodium cottage cheese

• Pair cottage cheese with high-potassium foods like chopped prunes, sliced bananas or cantaloupe chunks to help balance sodium levels.

• Use cottage cheese as you would a condiment, in smaller portions. For example, add a dollop to a grain bowl or your oatmeal.

• 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.

• Satisfy a sweet tooth and mix cottage cheese with blueberries and cinnamon or make this Strawberry and Cottage Cheese Bowl.

• Prefer savory? Make a cottage cheese mason jar snack like our Chickpea Cottage Cheese Snack Jar.

• Mix cottage cheese into an egg frittata for extra creaminess. (Just be sure to omit the added salt.)

• Go for low-fat cottage cheese, which will limit saturated fat intake to about 1 gram per serving, according to the USDA. (Eating too much saturated fat can lead to heart disease.) Even better: The low-fat options typically have less sodium than their whole-fat and nonfat counterparts!

Need more inspiration? Then be sure to check out 11 Cottage Cheese Recipes You’ll Want To Make Forever.

Frequently Asked Questions

1. 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 greatly decreases the sodium content. Overall, though, your overall diet matters most here rather than one food. When you have hypertension, be mindful of all of the sources of sodium in your diet, including cottage cheese.

2. 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.

3. 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. As a general rule, “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.

The Bottom Line

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.

Read Next: A Week of Easy High-Protein Dinners for High-Blood Pressure

Read the original article on Eating Well.