Striking a balance between taste and health is a challenge for cheese lovers watching their sodium intake. Although cheese contains important nutrients such as calcium and protein, it is also a significant source of sodium, which can contribute to high blood pressure and other health problems when eaten in excess.
But since low-sodium cheeses are available, you don’t have to give up your favorite foods entirely to keep your sodium levels in check. According to US Food and Drug Administrationfood is low in sodium when it contains 140 milligrams or less per serving. You can maintain a balanced diet without sacrificing taste by choosing low-sodium cheeses more often.
Read on to learn about six of our favorite low-sodium cheeses that let you enjoy cheese without compromising your health. Plus, learn how to include them in a healthy eating plan.
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Why Sodium Content in Cheese Matters
While sodium is a essential mineral which helps regulate fluid balance, nerve function and muscle contractions, eating too much sodium can lead to health problems such as high blood pressure, heart disease and stroke.
The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams daily. For those with high blood pressure or heart problems, an ideal sodium limit is 1,500 milligrams per day.
Cheese can be a significant source of sodium in your diet, with some varieties, such as Parmesan, containing more than 300 milligrams of sodium per 1-ounce serving. If you’re a cheese lover trying to reduce your sodium intake, it’s important to choose low-sodium options.
6 low-sodium cheeses
Fortunately for cheese lovers, there are several low-sodium cheeses. Here are six of our favorites.
Mascarpone
Mascarpone is a rich, creamy and slightly sweet cheese made from whole cream. It works well in desserts but can also be used in savory dishes such as risotto or as a topping. It can also be stirred into pasta sauce with mushrooms and spinach to create a creamy sauce.
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Ricotta
Ricotta cheese is a creamy, mild cheese often used in Italian cuisine. It is naturally low in sodium and high in calcium, making it a nutritious choice for those watching their sodium intake. Add it to pasta dishes like lasagna or stuffed shells, or mix it into pancake batter for a fuller, fluffier texture.
Swiss
Swiss cheese is a popular low-sodium cheese due to its distinctive nutty flavor and firm texture. Use it to make a classic grilled cheese sandwich on whole grain bread or mix it into a spinach and mushroom omelet for a tasty, protein-packed breakfast.
Cream cheese
While some cream cheese contains a lot of fat, it is low in sodium compared to many other cheeses. For an even healthier choice, opt for a lower-fat version. Mix it with plain Greek yogurt, lemon juice, and garlic for a lighter protein-packed dip, or add a small amount to marinara sauce to add creaminess without relying on heavy cream.
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Soft goat cheese
Soft goat cheese is lower in sodium than many cow’s milk cheeses, and its tangy flavor goes well with a variety of dishes. A bonus? Its lower in lactose than cow’s milk cheese, making it easier for people with lactose intolerance to digest. For a tangy and sweet lunch, try crumbled goat cheese over a salad with roasted beets, orange slices and mixed greens.
Mozzarella
Mozzarella cheeseIts mild flavor and soft texture make it a versatile, low-sodium cheese that can be added to a variety of dishes. Layer fresh mozzarella slices with ripe tomatoes and fresh basil drizzled with balsamic vinegar and olive oil, or toss baby spinach with fresh strawberries, nuts and small mozzarella balls (bocconcini) for refreshing and nutritious salads.
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Tips for incorporating low-sodium cheeses into your diet
There are many flavorful ways to incorporate low-sodium cheeses into your diet, from using cheese as a flavor enhancer to combining low-sodium cheese with whole foods to create balanced meals and snacks.
Use cheese as a flavor enhancer
Instead of relying on large portions of cheese, use small amounts of low-sodium cheese to add flavor to your meals. For example, add a few slices of fresh mozzarella to your salads or substitute higher-sodium cheddar cheese for Swiss cheese in sandwiches or wraps.
Pair With Whole Foods
Combine low-sodium cheeses with fresh, whole foods like fruits, vegetables, and whole grains to create balanced, nutritious meals. For example, pair ricotta cheese with fresh pineapple or cherry tomatoes for a nutritious snack, or top a slice of whole grain bread with low-fat cream cheese, avocado, and an egg for a hearty, filling breakfast.
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Experiment with different types of low-sodium cheeses
Many low sodium cheeses are softer cheeses. Experiment with different ways to add them to your meals to find the ones that best suit your taste preferences and dietary needs.
If you like cream cheese, mix it with herbs and spices to create a flavorful spread for whole grain crackers or raw veggie sticks. If you often use heavy cream in recipes, try adding low-fat cream cheese instead, which provides creaminess without added fat.
Final thoughts
Reducing your sodium intake doesn’t have to mean giving up your favorite foods, like cheese. By choosing low-sodium options, such as ricotta, Swiss, mascarpone, cream cheese, soft goat cheese or mozzarella, you can continue to enjoy the rich, creamy flavors and nutritional benefits without completely eliminating cheese from your diet.
Instead of making cheese the main focus of your meal, use it to enhance its flavor. This will help you stick to a 1-ounce serving size and keep your sodium intake low. By experimenting with different types of cheese and incorporating them into whole-food meals, you can follow a low-sodium diet without sacrificing flavor.
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