What Happens to Your Blood Pressure When You Eat Cheese Every Day

Melty, sticky, salty and rich, cheese is naturally one of the favorite foods in the world. Kitchens from around the world present this beloved dairy product, with origins that extend – literally – at least 7,000 years.

Nowadays, of course, we know that too many nutrients in cheese – namely sodium and saturated fat – is not so useful for certain health problems. High quantities of the two can be particularly problematic for people with high blood pressure (also known as hypertension), which increases the risk of heart problems. And since around 45% of Americans have the condition, it is worth asking if our collective love of cheese does more harm than good than good.

So, should you limit your favorite pizzas or quesadillas-or is it acceptable to keep the cheese on your plate every day? Here is what daily cheese eaters could do to your arterial level.

Regarding cheese and high blood pressure, science does not point to the same direction.

On the one hand, some Studies have shown that saturated fats, which tend to be raised in most types of cheese, can increase cholesterol and triglycerides levelsincreasing the risk of hypertension. Generally A high content of cheese salt is also a concernSince sodium is a contributor well known for hypertension.

According to the nutritionist of preventive cardiology, Michelle Routhenstein, MS, RD, CDCE, CDN, people with hypertension should monitor their daily contribution of the two nutrients. “These factors can increase the risk of plates forming in the arteries over time, especially if it is consumed in excess,” she said Health. For cardiac health, the American Heart Association (AHA) recommends limiting saturated fat to less than 6% of your daily calories and your sodium more than 2,300 milligrams per day.

However, in the company, several studies have shown that, despite the high levels of saturated fat cheese and sodium, Consume it – even every day – is not always linked to high blood pressure or other markers of poor cardiovascular health. In fact, a fairly important set of research suggests the opposite.

Such a study, published in 2025, revealed that the supply of moderate cheese was associated with lower and higher blood pressure. Meanwhile, 2018 research has revealed that even a high consumption of cheese has not changed the HDL levels of participants (“good” cholesterol), LDL (“bad” cholesterol) or total cholesterol – although the study period only lasted two weeks.

A variable to be taken into consideration with regard to the daily consumption of cheese is the percentage of overall fat of your cheese of choice, with options ranging from non -fat varieties to varieties of fat. While Low fat dairy products have long been recommended as a healthy choice (and is always recommended by AHA for heart health), studies now show that history can be more nuanced.

The search for 2024 and 2019, for example, showed that complete cheese and other dairy products had no negative effect on cardiovascular health. Likewise, a systematic journal 2021 and a meta-analysis of 16 studies have concluded that Dairy products rich in fat were not associated with a greater risk of hypertension.

Routhenstein said that this surprising discovery could be explained by something that researchers call the “whole food matrix” of the dairy. “This is the idea that nutrients work together in whole foods in a way that we do not completely reproduce in isolated nutrients,” she said. In other words, even if cheese contains a lot of saturated fat and sodium, its entire food state can help counter some of these potentially negative effects.

That said, Routhenstein stressed that people with hypertension should always consult a dietitian or their health care team to understand what percent of fat is best suited to their individual needs.

Despite the results of variable research on cheese and blood pressure, the cardiac dietitian Veronica Rouse, Man, RD, CDE, said that advice on cheese and hypertension are not as confusing as it may seem. “Overall, Consensus is that moderation is important“She said Health. “Eating large amounts of savory cheeses regularly can contribute to higher blood pressure, but small portions in a healthy diet have neutral effects.”

She highlighted a large meta-analysis which revealed eating around 40 grams per day (about 1/3 cup of grated cheese) had neutral effects on heart health.

Food guidelines for Americans 2020-2025 recommend eating three portions of dairy products per day. If you want to make one of these cheeses, Rouse and Routhenstein encourage to keep some tips for healthy consumption in mind:

• Keep the controlled parts. Routhenstein says that an ounce (roughly the size of your thumb or four dice) is an optimal portion.
• Watch sodium. Consider limiting transformed cheeses such as American slices or cheese tartinades. They are among the highest choices in sodium.
• Try cheeses in low fat. Soft and fresh cheeses such as cottage cheese, ricotta and mozzarella tend to be lower in saturated fats.
• Choose healthy agreements. “Try to associate cheese with food -rich foods such as bananas, oranges or tomatoes to help compensate for its sodium content and supporting healthy blood pressure,” suggested Roathenstein.
• Consider how cheese integrates into a wider healthy diet. Balancing your diet with other healthy foods is essential when integrating cheese every day. “If the rest of your diet is rich in fruits, vegetables, whole grains, legumes and healthy fats, including small quantities of cheese, can always be part of a balanced and healthy lifestyle for the heart,” said Rouse.