Key Points
- Swiss cheese is blood pressure–friendly thanks to its lower sodium content and excellent calcium offerings.
- Swiss cheese also has unique bioactive peptides that have been shown to lower blood pressure.
- Enjoy Swiss cheese in a hearty salad or pair it with whole-grain crackers or a piece of fruit.
When we think of the best foods to help lower blood pressure, dairy usually doesn’t come to mind. But if there’s one blood pressure–friendly cheese that experts recommend, it’s Swiss.
Swiss cheese, known for its “eyes” (or holes) and mildly sweet and nutty flavor, has healthy properties that might help support better blood pressure levels, says Sheri Gaw, RDN, CDCES. Here, we dive into the research behind Swiss cheese’s heart-healthy properties, plus how to incorporate the cheese into a balanced diet plan.
Why Swiss Cheese Is the #1 Dairy Product to Lower Blood Pressure
Low in Sodium
Cutting back on sodium is one of the best ways to help lower your blood pressure. And if cheese is a beloved part of your daily diet, swapping some higher-sodium options for Swiss is a smart way to sustain a balanced and enjoyable eating plan. And it’s not hard to do. Swiss is one of the lowest-sodium cheese options out there, says Gaw. A 1-ounce serving of Swiss cheese contains about 52 milligrams of sodium, or 2% of the Daily Value. Compare that to 1 ounce of Cheddar, which has about 185 mg, or 8% of the DV.
Great Source of Calcium
While dairy is often associated with causing heart issues, research shows that calcium in dairy foods such as Swiss cheese does not increase blood pressure or risk for hypertension, says Gaw: “In fact, it may reduce the risk of stroke.” Swiss cheese is a stellar source of calcium—1 ounce provides about 20% of the DV.
Contains Bioactive Peptides
We know protein helps keep you satiated and supports muscle mass, but research suggests that the protein in cheese is also a good source of bioactive peptides, which may benefit blood pressure. Swiss cheese, specifically, contains two peptides—Ile-Pro-Pro and Val-Pro-Pro—that have been shown to have anti-hypertensive effects. However, more research needs to be done to nail down the amount of cheese it takes to reap these health benefits.
How to Enjoy Swiss Cheese
Swiss is delicious as a standalone snack, and it’s just as great paired with other foods or in recipes. Here are a few tasty ways to enjoy Swiss:
- Pair it with fruit: Gaw recommends pairing a slice of Swiss cheese with fruit for a low-sodium snack. Any fruit works, but we especially like apples for the flavor combo. “This snack is also good for blood pressure and blood sugar, thanks to its dose of calcium, protein, potassium and fiber,” Gaw says.
- Try it in a sandwich: Gaw recommends stacking a grilled chicken sandwich with a slice of Swiss cheese, lettuce and slices of tomatoes and avocado. “This snack can be part of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) dietary patterns, which help lower blood pressure,” adds Gaw.
- Add it to a salad: Swiss adds protein and calcium, plus umami flavor, to a bowl of greens. Try this Green Goddess Salad with Chickpeas recipe.
- Pair it with crackers: Gaw recommends pairing Swiss cheese with whole-grain crackers for an energy boost that promotes blood sugar and blood pressure management.
Other Strategies to Lower Blood Pressure
Swapping out high-sodium cheeses for Swiss can help reduce your sodium intake. Here are some other ways to help support healthier blood pressure levels:
- Use herbs and spices: Lean on garlic, ginger, basil and oregano instead of salt to lower sodium intake and reduce blood pressure, says Gaw. A review found that garlic is associated with reduced blood pressure and cholesterol in those with and without chronic high blood pressure.
- Eat more plants: Plant-forward eating patterns, such as the Mediterranean diet and DASH diet, can help to lower blood pressure, adds Gaw. Research shows these diets are more promising for lowering blood pressure than just salt restriction alone.
- Cut back on alcohol: Drinking too much (which means more than two drinks a day for men and more than one drink a day for women) can spike your blood pressure. Cutting back on wine, beer, liquor and other alcohol can help lower your numbers and support your overall heart health.
- Get regular exercise: Finding an exercise you love can help you move more and, therefore, lower your blood pressure. The American Heart Association recommends strength training at least two days a week and 2.5 hours of moderate-intensity cardio each week.
Our Expert Take
Swiss cheese is significantly lower in sodium than many other cheeses, and eating less sodium can help lower blood pressure. Swiss is an excellent source of calcium and has unique bioactive peptides (found in the proteins), which research suggests may also help lower your blood pressure. Adding Swiss to a hearty salad or pairing it with high-fiber fruit and crackers is a smart way to enjoy this nutritious dairy snack.
