Cheere can be the best additive to your bread or other dishes. A piece of cheese can give you energy and vitamin for a day’s start.
The only thing that stops me from eating cheese frequently is that cheese contains too much sodium in it. Cause too much sodium could lead to cancer.
But here’s the good news! We’ve brought 5 kinds of low-sodium cheese for you! Let’s find out.
How to Choose a Healthy Low-Sodium Cheese
The trick to including cheese in your low-sodium or heart-healthy diet is knowing which cheeses are made with less salt. You won’t succeed in finding cheeses that are entirely sodium-free because salt is a crucial ingredient for both preserving the flavor of our beloved dairy product and preventing the growth of potentially harmful pathogens. However, to the delight of many cheese lovers watching their sodium intake, some cheese varieties have significantly less salt added than others.
Reading the nutrition label on your cheese package and ensuring that the sodium content is on the lower side are two of the best ways to choose cheeses with lower sodium content. In accordance with the most recent Dietary Guidelines for Americans, it’s advised to consume no more than 2,300 milligrams of sodium daily. However, some experts advise eating less sodium—perhaps as little as 1,500 mg—especially if you have kidney disease, high blood pressure, or other medical conditions that make excessive salt consumption harmful.
Some cheese varieties have a high salt content, which means you’ll quickly exceed your sodium allotment. Taking feta cheese as an example, 1/4 cup has 428 mg of sodium, which is almost a third of the 1,500 mg limit for people with certain conditions. Although you can still eat saltier cheeses like feta, you should try to limit the amount of salt you use in the rest of your meal.
A number of potential health advantages of eating cheese are associated with it. Along with being a source of key nutrients, including protein, calcium and vitamin B12, eating dairy, such as cheese, may promote a healthy body weight, suggests research in Advances in Nutrition (likely due to the satisfying combination of carbs, fat and protein it delivers). Additionally, a vitamin produced by bacteria called K2 is present in many types of cheese. It has been demonstrated that consuming enough of this nutrient can prevent the development of potentially dangerous calcium deposits in the heart. It also helps to prevent type 2 diabetes and cardiovascular disease.
One thing to remember is that cheese also contains saturated fat, a nutrient that those who are diabetic or have heart disease still need to consider when choosing their foods. While salt is restricted in some of these lower-sodium choices, you still need to watch your intake of saturated fat.
When you’re looking to switch to low-sodium cheeses, here are five to include in your diet:
Fresh Mozzarella
Nothing compares to biting into a fresh veggie salad or a Caprese sandwich with creamy, fresh mozzarella cheese. And if you’re trying to cut back on sodium, this cheese is one of the best options because it only has 85 mg of sodium per ounce. Try Caprese Stuffed Portobello Mushrooms or a Roasted Bell Pepper Salad with Mozzarella and Basil.
To prevent spoilage, keep in mind that more processed mozzarella varieties, which are frequently pre-sliced or shredded, are typically higher in sodium. If you want to stick with a lower-sodium option, choose the softer mozzarella that is sold in liquid form.
No-Sodium-Added Cottage Cheese
The fact that some varieties of cottage cheese have a low sodium content will cheer you up if you’re a fan. According to the Nutrition Facts label on your favorite brand, low-fat, no-sodium cottage cheese typically has about 29 mg of sodium per cup. Regular cottage cheese usually contains a lot of sodium, which is why you want to opt for those that list “no sodium added” or “no salt added” on the label.
Cottage Cheese Salad is a unique way to add this cheese to your diet. However, cottage cheese and mixed fruit are a well-known pairing for a reason.
Ricotta Cheese
Whether you love it on top of toast, as an ingredient in your lasagna or as an addition to your sandwich, ricotta cheese is one of the most delicious and versatile cheeses out there. And because ricotta cheese contains only 136 mg of sodium per half-cup, you can eat your favorite ricotta cheese dishes with confidence that you aren’t giving your body too much salt (as long as the other ingredients are also low in sodium). Two inventive recipes to add ricotta cheese to your diet are fig & ricotta overnight oats and eggplant lasagna rolls. Of course, an old-school classic lasagna can fit the bill as well.
Swiss Cheese
With only 53 mg of sodium per ounce, the well-known holey cheese is the ideal low-sodium cheese. And as an added bonus, this harder cheese is extremely low in lactose, making it a potentially viable dairy option for people with lactose intolerance (not to be confused with a dairy allergy).
To add Swiss cheese to your low-sodium diet, try making mushroom-Swiss turkey burgers.
Mascarpone Cheese
Creamy, buttery mascarpone cheese may be relatively high in fat, but it only contains 15 mg of sodium per tablespoon of cheese. Many people only require a light spread or a dollop of this cheese to feel satisfied because it is so potent. If you want to indulge in this softer cheese, try these recipes for Creamy Spinach Pasta and Mascarpone & Berries Toast.
Related Reading
What Types of Cheese Are Good for Weight Losing
5 Cheeses High Cholesterol People Can Have
Conclusion
There can be some alternatives for you if you want to have a low-sodium diet. By the way, low-sodium cheese’s other nutritions are almost the same as regular cheese.
