Cheese offers both benefits and negative effects related to health. On the one hand, it provides an excellent dietary source of several essential nutrients including calcium and protein. However, these health benefits are countered by the sodium and fat content that some cheeses contain. These chemicals can elevate your blood pressure. So, you need to be aware of the nutritional value of different types of cheeses to make the best choices for good health.
Sodium Content
One concern that exists with cheese is its sodium content. You may be surprised to learn that some types of cheeses contain significant amounts of sodium. When you consume excess sodium, it causes your body to retain water that can, in turn, raise your blood pressure with the increase in blood volume. A 1-ounce serving of cheddar, for example, contains 176 milligrams of sodium. The same-sized serving of Parmesan cheese contains 433 milligrams. The Centers for Disease Control and Prevention recommends that you consume no more than 1,500 milligrams of sodium daily; therefore, high sodium content may render some cheeses a not-so-heart-friendly choice.
Fat Content
Your weight can affect your risk of developing high blood pressure. Cheese may contribute to this problem because of its high fat content and calorie counts. A 1-ounce serving of cheddar contains 114 calories and 9.4 grams of fat. Nearly 6 grams are saturated fats. A diet high in saturated fats can increase your risk of developing atherosclerosis, another factor that can increase your blood pressure.
Calcium and Weight Maintenance
While there are some negative aspects, cheese also provides some health benefits that may counter some of the ill effects on blood pressure. A study by the Ben-Gurion University of the Negev in Israel, published in the November 2010 issue of the “American Journal of Clinical Nutrition,” found that high consumption of dietary calcium and vitamin D resulted in greater diet-induced weight loss. A 1-ounce serving of cheddar provides 204 milligrams of calcium or just over 20 percent of the recommended daily allowance of 1,000 milligrams for adult men and women.
Protein and Weight
Cheese provides a healthy source of dietary protein, with the amount varying with the type. Cheeses with a high whey content such as ricotta cheese, contain whey proteins. These nutrients have angiotensin-converting enzyme, or ACE, inhibitor activity, not unlike the ACE inhibitors prescribed to lower blood pressure. A study by the University of Tennessee, published in the June 2009 issue of the “Physician and Sportsmedicine,” also identified an essential amino acid in whey called leucine that can accelerate fat loss. These findings support adding low-fat and fat-free varieties of cheese to your diet to lessen the blood pressure-related effects of being overweight.
References
- U.S. Department of Agriculture: Nutrient Data Laboratory
- Centers for Disease Control and Prevention; Americans Consume Too Much Sodium (Salt); February 24, 2011
- “American Journal of Clinical Nutrition"; Dairy Calcium Intake, Serum Vitamin D, and Successful Weight Loss; D. Shahar, et al.; November 2010
- Linus Pauling Institute; Calcium; Victoria J. Drake; October 2007
- “Physician and Sportsmedicine"; Proposed Role of Calcium and Dairy Food Components in Weight Management and Metabolic Health; M. Zemel; June 2009
- Mayo Clinic; Angiotensin-Converting Enzyme (ACE) Inhibitors; December 16, 2010
