After Covid-19, dietary choices have become increasingly focused on health and wellness. One such consideration is the consumption of low-sodium cheese, which offers a range of benefits beyond its traditional counterparts.
Cheese is a popular food all over the world because it tastes great, can be used in many ways, and is good for you. But the high sodium content of most cheeses has caused health worries, especially for people who have high blood pressure or other heart conditions.
Luckily, there are kinds of cheese that are low in salt, which can be used instead of regular cheese without changing the taste.
In this article, I’ll talk about the health benefits of low sodium cheese, including types like low-sodium cottage cheese and low-sodium mac and cheese. Here, I also give you a full list of all the low-sodium cheeses.
What Exactly Low Sodium Cheese Is?
Cheese that is low in sodium is made to have a lot less sodium than regular cheese. Cheeses with a lot of sodium can have up to 450 milligrams of sodium per ounce.
Cheeses with less sodium try to cut this number by at least half. This cut is very important for people who are watching how much salt they eat for health reasons.
What Cheese is Low in Sodium?
Common low sodium cheese varieties include:
- Swiss cheese
- Mozzarella
- Ricotta
- Cream cheese
- Parmesan (low sodium versions)
These cheeses are naturally lower in sodium or are processed to reduce their sodium content.
Health Benefits of Low Sodium Cheese
1. Cardiovascular Health
Excessive sodium intake is a leading cause of hypertension, which increases the risk of heart disease and stroke. By choosing low sodium cheese, individuals can help manage their blood pressure levels more effectively.
Studies have shown that reducing sodium intake can lead to significant decreases in blood pressure, thereby lowering the risk of cardiovascular events.
2. Improved Kidney Function
The kidneys play a crucial role in regulating sodium levels in the body. High sodium intake can strain the kidneys, leading to chronic kidney disease or exacerbating existing conditions.
Low sodium cheese can ease this burden, promoting better kidney health and preventing related complications.
3. Bone Health
Cheese is a rich source of calcium, essential for maintaining strong bones and teeth.
By opting for low sodium cheese, you can reap the bone-strengthening benefits of cheese without the adverse effects of high sodium.
This is particularly beneficial for older adults who are at greater risk for osteoporosis.
4. Weight Management
Many low sodium cheeses are also lower in calories and fat compared to their regular counterparts. This makes them a healthier choice for people who aims to manage their weight.
Low sodium cottage cheese, for example, is a popular option among fitness enthusiasts due to its high protein content and low calorie count.
Popular Low Sodium Cheese Varieties
Low Sodium Cottage Cheese
Cottage cheese is a staple in many diets due to its high protein content and versatility. Low sodium cottage cheese offers the same benefits but with significantly reduced sodium levels.
Is There Low Sodium Cottage Cheese?
Yes, several brands offer low sodium cottage cheese. These products are available at most health food stores and major supermarkets. Brands like Friendship Dairies and Breakstone’s have popular low sodium cottage cheese options.
Where to Buy Low Sodium Cottage Cheese?
Low sodium cottage cheese can be found in the dairy section of grocery stores like Whole Foods, Trader Joe’s, and online retailers such as Amazon and Walmart.
Low Sodium Mac and Cheese
Mac and cheese is a comfort food favorite, but traditional recipes can be high in sodium. Low sodium mac and cheese offers a healthier alternative. By using low sodium cheese and whole-grain pasta, this dish can be transformed into a nutritious meal.
Other Low Sodium Cheeses
Here is a low sodium cheese list to consider:
| Cheese Type | Average Sodium Content (mg per ounce) |
|---|---|
| Swiss | 20 |
| Mozzarella | 175 |
| Ricotta | 50 |
| Cream Cheese | 90 |
| Low Sodium Parmesan | 75 |
Where Can I Buy Low Sodium Cottage Cheese and Other Low Sodium Cheeses?
Low sodium cheeses are increasingly available due to growing consumer demand. Here are some places to find them:
- Local Supermarkets: Check the health food or specialty cheese section.
- Health Food Stores: Stores like Whole Foods and Trader Joe’s often carry a variety of low sodium cheeses.
- Online Retailers: Websites like Amazon, Walmart, and specialty cheese shops offer a wide selection of low sodium cheeses.
How to Incorporate Low Sodium Cheese into Your Diet
How can you incorporate low sodium cheese in your diet, I have explained through this blog post “7 Best Ways to Incorporate Law Sodium Cheese into Your Diet“.
Cooking with Low Sodium Cheese
- Salads: Add low sodium cottage cheese or ricotta to salads for a protein boost.
- Sandwiches: Use Swiss or mozzarella slices in sandwiches and wraps.
- Pasta Dishes: Incorporate low sodium cheese into pasta recipes, including low sodium mac and cheese.
- Snacks: Pair low sodium cheese with fruits, nuts, or whole grain crackers for a healthy snack.
Recipe: Low Sodium Mac and Cheese
Ingredients:
- 8 oz whole grain pasta
- 2 cups low sodium cheddar cheese, shredded
- 1 cup low sodium cottage cheese
- 1/2 cup low-fat milk
- 2 tbsp unsalted butter
- 2 tbsp flour
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Freshly ground black pepper, to taste
Instructions:
- Cook pasta according to package instructions, omitting salt.
- In a saucepan, melt butter over medium heat. Stir in flour and cook for 1-2 minutes.
- Gradually add milk, whisking constantly until smooth. Cook until the mixture thickens.
- Stir in garlic powder, onion powder, and black pepper.
- Add shredded cheese and cottage cheese, stirring until melted and smooth.
- Combine the cheese sauce with cooked pasta and mix well.
- Serve immediately.
The Bottom Line
Choosing low sodium cheese is a smart dietary decision that supports heart health, kidney function, bone strength, and weight management.
With a variety of options available, including low sodium cottage cheese and low sodium mac and cheese, incorporating these cheeses into your diet is easier than ever.
Whether you’re looking to reduce your sodium intake for health reasons or simply want to enjoy the delicious taste of cheese without the extra salt, low sodium cheese provides a tasty and nutritious solution.
By being mindful of the cheese varieties and brands you choose, you can enjoy the myriad benefits of cheese while maintaining a healthy, balanced diet.