Cheeseboards are one of the most popular appetizers at parties, intimate get-togethers and group dinners. They’re simple to assemble (no cooking required), visually appealing and allow for easy grazing. If you are trying to watch your blood pressure, you may be wondering just how much you can dig into the cheeseboard in front of you while still being mindful of your cardiovascular health. Are some cheeses better for heart health than others? According to cardiologists we talked to, the type of cheese you eat does make a difference when it comes to how much it will impact your blood pressure. There is also a cheeseboard swap that can help lower your blood pressure—and it’s still super satiating too.Related: The Popular Drink That Raises Blood Pressure Faster Than Salt
Is cheese good for your heart? According to cardiologist and Natural Heart Doctor founder, Dr. Jack Wolfson, DO, it depends on the type of cheese it is and how much you’re eating. He says that cheese that’s organic, grass-fed and low in sodium can support heart health.
“It delivers healthy fats, valuable fat-soluble vitamins and bioactive peptides that support metabolic and cardiovascular health,” Dr. Wolfson says. He adds that quality cheese doesn’t raise blood pressure as long as it’s consumed in moderation. To this point, a 2022 scientific study published in Nutrients found that a diet that included cheese was linked to a lower risk for hypertension and cardiovascular disease.
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But he says that cheese that’s ultra-processed and high in sodium can impact the heart negatively. Dr. Bradley Serwer, MD, FACC,an interventional cardiologist and chief medical officer at VitalSolution, echoes this warning. “Many cheeses are high in calories, saturated fats and have high levels of sodium. This extra sodium can raise blood pressure substantially,” he says.
With all of this in mind, if you love a cheeseboard but don’t want to negatively impact your blood pressure, it’s best to fill your plate with organic, high-quality cheeses that don’t taste overly salty. Mozzarella is a great cheese to eat for heart health, while ultra-processed cheddar cheese is one worth consuming more moderately.
There’s also a food that makes a great addition to cheeseboards that can actively help lower blood pressure.
Related: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist
The Cheeseboard Swap That Can Lower Blood Pressure
Nuts pair great with cheese, and both Dr. Wolfson and Dr. Serwer say that swapping some of the cheese on your plate specifically for walnuts can help keep blood pressure levels in check.
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“Walnuts are an excellent heart-healthy snack. Walnuts are high in omega-3 fatty acids, antioxidants and L-arginine. L-arginine helps regulate blood vessel relaxation and helps promote healthy blood pressure regulation,” Dr. Serwer says.
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Dr. Wolfson adds to this, saying, “Pairing walnuts with the right foods can turn a simple snack into a powerful heart-health combination. Walnuts work especially well with foods that stabilize blood sugar, add additional antioxidants or provide protein and omega-3 support.”
Walnuts are loaded with heart-healthy nutrients that Dr. Wolfson says can directly support healthy blood pressure, lower LDL cholesterol and protect against heart attack and stroke long-term. “Their unique blend of omega-3 fats, magnesium, potassium, antioxidants and fiber helps relax blood vessels, reduce oxidative stress and improve endothelial function,” he explains.
You don’t have to forgo all the cheese on the lovely cheeseboard in front of you and just eat walnuts to support your blood pressure. As highlighted earlier, quality, low-sodium cheese is actually good for your heart. But subbing out some of the cheese for walnuts will make your plate more balanced and beneficial. Dr. Serwer says to just make sure the walnuts are unsalted. Otherwise, they’ll likely raise your blood pressure instead of helping lower it.
The adage “everything in moderation” applies to both cheese and walnuts. Both foods can support heart health as long as they aren’t too salty and eaten in moderation. And they also make a delicious pairing. Keep it in mind when you’re putting together your next cheeseboard. That way, you and your friends can all eat to your heart’s content.
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Sources:
Dr. Jack Wolfson, DO, cardiologist and Natural Heart Doctor founderDr. Bradley Serwer, MD, FACC, interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company that offers cardiovascular and anesthesiology services to hospitals nationwideHu, M.J., Tan, J.S., Gao, X.J., et al. (2022). Effect of Cheese Intake on Cardiovascular Diseases and Cardiovascular Biomarkers.Nutrients. 13(14):2936 Jarai, D. and Koller, A. (2024). Walnut Consumption May Contribute to Healthy Cardiovascular/Endothelial Function by Maintaining Healthy Membrane Integrity. Life. 14(11):1426Hence then, the article about this healthy cheeseboard swap could help lower your blood pressure was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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