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When we think of the best foods to help lower blood pressure, dairy usually doesn’t come to mind. But if there’s one blood pressure–friendly cheese that experts recommend, it’s Swiss. 

Swiss cheese, known for its “eyes” (or holes) and mildly sweet and nutty flavor, has healthy properties that might help support better blood pressure levels, says Sheri Gaw, RDN, CDCES. Here, we dive into the research behind Swiss cheese’s heart-healthy properties, plus how to incorporate the cheese into a balanced diet plan.

Why Swiss Cheese Is the #1 Dairy Product to Lower Blood Pressure

Low in Sodium

Cutting back on sodium is one of the best ways to help lower your blood pressure. And if cheese is a beloved part of your daily diet, swapping some higher-sodium options for Swiss is a smart way to sustain a balanced and enjoyable eating plan. And it’s not hard to do. Swiss is one of the lowest-sodium cheese options out there, says Gaw. A 1-ounce serving of Swiss cheese contains about 52 milligrams of sodium, or 2% of the Daily Value. Compare that to 1 ounce of Cheddar, which has about 185 mg, or 8% of the DV.

Great Source of Calcium

While dairy is often associated with causing heart issues, research shows that calcium in dairy foods such as Swiss cheese does not increase blood pressure or risk for hypertension, says Gaw: “In fact, it may reduce the risk of stroke.”³ Swiss cheese is a stellar source of calcium—1 ounce provides about 20% of the DV. 

Contains Bioactive Peptides

We know protein helps keep you satiated and supports muscle mass, but research suggests that the protein in cheese is also a good source of bioactive peptides, which may benefit blood pressure. Swiss cheese, specifically, contains two peptides—Ile-Pro-Pro and Val-Pro-Pro—that have been shown to have anti-hypertensive effects.⁴ However, more research needs to be done to nail down the amount of cheese it takes to reap these health benefits.

How to Enjoy Swiss Cheese

Swiss is delicious as a standalone snack, and it’s just as great paired with other foods or in recipes. Here are a few tasty ways to enjoy Swiss:

Pair it with crackers: Gaw recommends pairing Swiss cheese with whole-grain crackers for an energy boost that promotes blood sugar and blood pressure management.

Pair it with fruit: Gaw recommends pairing a slice of Swiss cheese with fruit for a low-sodium snack. Any fruit works, but we especially like apples for the flavor combo. “This snack is also good for blood pressure and blood sugar, thanks to its dose of calcium, protein, potassium and fiber,” Gaw says. 

Try it in a sandwich: Gaw recommends stacking a grilled chicken sandwich with a slice of Swiss cheese, lettuce and slices of tomatoes and avocado. “This snack can be part of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) dietary patterns, which help lower blood pressure,” adds Gaw.

Add it to a salad: Swiss adds protein and calcium, plus umami flavor, to a bowl of greens. Try this Green Goddess Salad with Chickpeas recipe.