What Happens to Your Blood Pressure When You Eat Cheese Regularly

Melty, gooey, flavorful and rich, cheese is naturally one of the world’s favorite foods. But having too much of certain nutrients in cheese, namely sodium and saturated fat, isn’t very helpful for certain health conditions, particularly high blood pressure (also known as hypertension), which increases the risk of heart problems. Here are the effects of daily cheese consumption on your blood pressure.

When it comes to cheese and high blood pressure, the science doesn’t all point in the same direction.

On the one hand, some studies have shown that saturated fats, which tend to be high in most types of cheese, can raise cholesterol and triglyceride levels, increasing the risk of hypertension. The generally high salt content of cheese is also a concern, since sodium is a well-known contributor to hypertension.

According to preventive cardiology nutritionist Michelle Routhenstein, MS, RD, CDCES, CDN, people with hypertension should watch their daily intake of two nutrients. “These factors can increase the risk of plaque formation in the arteries over time, especially with excessive consumption,” she explained. Health. For heart health, the American Heart Association (AHA) recommends limiting saturated fat to less than 6 percent of your daily calories and sodium to no more than 2,300 milligrams per day.

Interestingly, several studies have shown that despite cheese’s high levels of saturated fat and sodium, its consumption, even daily, is not always linked to high blood pressure or other markers of poor cardiovascular health. In fact, quite a bit of research suggests the opposite.

One such study, published in 2025, found that moderate cheese consumption was associated with lower, not higher, blood pressure. Meanwhile, 2018 research found that even high cheese consumption did not change participants’ levels of HDL (“good” cholesterol), LDL (“bad” cholesterol), or total cholesterol, although the study period only lasted two weeks.

One variable to consider when it comes to daily cheese consumption is the overall fat percentage of your cheese of choice, with options ranging from fat-free to full-fat varieties. Although low-fat dairy products have long been recommended as a heart-healthy choice (and is still recommended by the AHA for heart health), studies now show the story may be more nuanced.

Research conducted in 2019 and 2024, for example, showed that full-fat cheese and other dairy products had no adverse effects on cardiovascular health. Similarly, a 2021 systematic review and meta-analysis of 16 studies concluded that high-fat dairy products were not associated with a higher risk of hypertension.

Routhenstein said this surprising finding could be explained by what researchers call the “complete food matrix” of dairy products. “It’s the idea that nutrients work together in whole foods in ways that we don’t fully replicate in isolated nutrients,” she said. In other words, even though cheese is high in saturated fat and sodium, its status as a whole food can help counteract some of these potentially negative effects.

That said, Routhenstein emphasized that people with hypertension should always consult with a dietitian or their healthcare team to understand what fat percentage best suits their individual needs.

Despite the varying research findings on cheese and blood pressure, cardiac dietitian Veronica Rouse, MAN, RD, CDE, said the advice about cheese and hypertension is not as confusing as it seems. “Overall, the consensus is that moderation matters,” she said. Health. “Regularly eating large amounts of salty cheese may contribute to high blood pressure, but small portions as part of a healthy diet have neutral effects.”

She pointed to a large meta-analysis that found eating about 40 grams per day (about 1/3 cup of grated cheese) had neutral to beneficial effects on heart health.

Rouse and Routhenstein encourage keeping a few tips in mind for healthy cheese consumption:

• Keep portions controlled. Routhenstein said one ounce (about the size of your thumb or four dice) is an optimal serving.
• Watch sodium. Consider limiting processed cheeses like American slices or spreadable cheeses. They are among the choices highest in sodium.
• Try cheeses low in saturated fat. Fresh and soft cheeses like cottage cheese, ricotta, and mozzarella tend to be lower in saturated fat.
• Choose healthy pairings. “Try pairing cheese with potassium-rich foods like bananas, oranges, or tomatoes to help offset its sodium content and maintain healthy blood pressure,” Routhenstein suggested.
• Think about how cheese fits into a broader, healthy diet. Balancing your diet with other healthy foods is essential when incorporating cheese every day. “If the rest of your diet is rich in fruits, vegetables, whole grains, legumes and healthy fats, including small amounts of cheese can still be part of a balanced, heart-healthy lifestyle,” Rouse said.