Some dairy foods like cottage cheese, buttermilk, and processed cheeses can be high in salt. For a lower-sodium option, choose fresh mozzarella with 85 mg of sodium per ounce or Swiss cheese with less than 40 mg per slice.
It's no surprise that cheese accounts for about 8 percent of the sodium in the average American's diet, she adds. Ounce per ounce, your average cheese packs as much sodium as a salt-filled bag of potato chips. That being said, you don't necessarily want to buy that cheese marked "low sodium" at the grocery store.
Which cheese has the least amount of sodium? Swiss, brick, goat cheese, mozzarella and cream cheese have the least amount of sodium.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Higher sodium cheeses (980 to 1,375 mg of sodium/100 g of cheese) include blue, Romano, Parmesan, Roquefort, and feta (Johnson et al., 2009). Lower sodium cheeses (350 to 475 mg/100 g of cheese) include Swiss and fresh Mozzarella (Johnson et al. 2009).
Cheese. Some types are more likely to raise your blood pressure than others. Keep it down with cheeses that are naturally low in sodium, like Swiss, which has 75 milligrams per 1-ounce serving. Goat, ricotta, and fresh mozzarella are good, too.
Eggs and omelets are the tenth leading source of sodium.
Mozzarella and Ricotta are two cheeses that do not require salt. All of the soft cheeses may be made without salt.
Any fresh fruits, like apples, oranges, or bananas. Any fresh vegetables, like spinach, carrots, or broccoli. Frozen vegetables without added butter or sauce. Canned vegetables that are low in sodium or have no salt added — you can rinse them off to remove some of the sodium.
Feta cheese is lower in fat than many cheeses (around 20 per cent, 14 per cent saturated) but it's high in salt, so avoid adding additional salt when cooking with feta.
Breads and rolls.
As noted above, this category tops the list not because bread is especially salty (a slice contains about 100 to 200 mg of sodium) but because we eat so much of it. Smart swaps: Instead of toast or a bagel for breakfast, have a bowl of oatmeal prepared with just a pinch of salt.
Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally. Kiwifruit: According to one study, eating three kiwifruit daily can help dramatically lower blood pressure. Kiwi is delicious chopped up in fruit salad or sprinkled on top of plain yogurt.
While cheese contains more protein than butter, the latter has healthy fats that can help strengthen bones and improve your eyesight. Cheese is however considered healthier than cheese because of higher levels of protein in it.
Or, consider switching to Swiss cheese; one study found the probiotics in this variety could decrease inflammation.
Nutritionally haloumi cheese contains slightly less fat (26 per cent) than regular cheddar cheese but more than double the sodium content thanks to the brine used to preserve it. Haloumi is delicious, and as such one of the biggest issues it poses is the risk of overeating.
Salt is very important in cheesemaking, for as well as helping add to the flavour of cheese, it also controls the bacteria that grow inside the cheese, helps with texture development, regulates moisture, and helps preserve the cheese as it ages.
Most people know that cheese is pretty salty stuff, but many might be surprised to know that a 30g portion of many kinds of cheddar contains more salt than a 30g bag of crisps.