In a world where nearly half of U.S. adults (48.1%) suffer from high blood pressure, and only 22.5% of those individuals have their condition under control (according to the U.S. Centers for Disease Control and Prevention), understanding which foods to consume and which to avoid becomes crucial. While it’s well-known that fresh vegetables, fruits, and whole grains are vital for maintaining healthy blood pressure levels, there’s also an unexpected tasty option: ricotta cheese.
Generally, cheese might not be the first thought when considering foods that support blood pressure management, but cheeses like ricotta can be a beneficial part of a heart-friendly diet when consumed in moderation. A 2025 study in The Journal of Dairy Science found that cheese consumption significantly affects 118 metabolic traits, including amino acids, lipids, and inflammation markers. Thus, eating cheese may influence metabolic pathways related to hypertension, potentially benefiting cardiovascular health in the long run.
How ricotta may help lower blood pressure
While the study didn’t specify how cheese affects blood pressure pathways, ricotta’s mineral composition offers a hint. Ricotta contains 289 milligrams of calcium per half-cup and is low in sodium. Calcium can reduce blood pressure by relaxing blood vessel walls, decreasing the release of parathyroid hormone (which can elevate blood pressure), and modulating the renin-angiotensin system that regulates fluid balance and vascular tone. A lower-sodium diet can reduce blood pressure by decreasing the body’s fluid retention, thus reducing blood volume and pressure on blood vessel walls.
Some cheeses, like halloumi and Roquefort, have salt content higher than seawater — no joke — according to a 2012 study published in BMJ Open. However, other cheeses, notably cottage cheese, which has the lowest salt content according to the study, fall within a safe sodium range. Ricotta, with only 104 milligrams of sodium per half-cup, is one of these cheeses.
A half-cup serving of ricotta also contains 216 calories and 4 grams of net carbs. This is worth noting because calorie intake is a factor in lowering blood pressure, as obesity can contribute to hypertension. A 2015 study in Circulation Research suggests that excessive weight accounts for up to 75% of increased hypertension cases. Therefore, while considering dairy and sodium intake for blood pressure, it’s also important to monitor calorie and carbohydrate consumption.
How to incorporate ricotta cheese into your diet
When you think of ricotta, dishes like lasagna or baked ziti might come to mind, but there are healthier, low-carb options to explore. For instance, ricotta can be enjoyed on whole grain toast with fruit, layered in a berry and granola parfait, or added to breakfast dishes like eggs or pancakes.
Substituting ricotta for sour cream allows you to create a veggie dip rich in spices and herbs that help lower blood pressure, like garlic, basil, and thyme. Ricotta also serves as a healthy alternative to cream cheese, making it a great topping for bagels or a base for cheesecake. Due to its versatility, ricotta can be used as a healthier substitute for other dairy products, allowing you to include it in a variety of dishes as long as you’re willing to experiment.
The key to reaping ricotta’s health benefits is portion control. Regardless of how you enjoy ricotta, it’s important to adhere to a healthy portion size: ½ cup, equivalent to 120 grams or eight tablespoons.
