For years, many people with high blood pressure have been told to steer clear of cheese altogether. It’s salty, it’s rich, and it’s not exactly the poster child for heart health, at least, not traditionally.

But not all cheeses are the same, and one type in particular may deserve a spot back on your plate: ricotta. While it might be surprising to find cheese mentioned alongside vegetables, fruit, and whole grains in a conversation about blood pressure-friendly foods, ricotta offers a nutrient profile that makes it stand out. It’s creamy, versatile, and importantly, low in sodium, making it a smart choice when consumed in moderation for people trying to manage or prevent hypertension.

Nearly half of U.S. adults (48.1%) have high blood pressure, according to the CDC (Centers for Disease Control and Prevention), and just about one in five of them actually have it under control. The role of diet in managing blood pressure is well established, with guidelines consistently pointing toward fresh produce, whole grains, lean proteins, and reduced sodium intake.
Sodium is a big deal when it comes to hypertension.

High levels can cause the body to retain more water, increasing blood volume and, in turn, putting extra pressure on blood vessel walls. That’s why salty foods, including many cheeses, are often cut from the diets of people with elevated blood pressure.
But here’s where ricotta stands out.

What Makes Ricotta Different?

Unlike many aged or processed cheeses that are heavy in salt, ricotta is relatively low in sodium, especially when compared to popular varieties like halloumi or blue cheese. A half-cup serving of ricotta contains about 104 milligrams of sodium, which is significantly lower than many other types of cheese.

In comparison, a study published in BMJ Open found that some cheeses—such as Roquefort or halloumi—can contain more salt than seawater. That’s a reminder of how drastically sodium content can vary depending on the type of cheese you choose.

Ricotta also delivers a good dose of calcium, about 289 milligrams per half-cup. Why does that matter for blood pressure? Calcium plays a critical role in helping blood vessels contract and relax properly. It also influences hormonal pathways related to fluid balance in the body, which can help regulate blood pressure.

Also read: Shortlist of The Healthiest Cheeses Worth Keeping in Your Fridge, Ranked

Ricotta’s Role in Metabolic Health

A study published this year in The Journal of Dairy Science explored how cheese consumption influences various metabolic traits including lipid levels, inflammatory markers, and amino acids. While it didn’t draw a straight line between cheese and lower blood pressure, it suggested that dairy products like ricotta could influence several metabolic processes that are closely tied to cardiovascular health. When consumed in reasonable amounts, ricotta could support these processes without contributing to the risks associated with more sodium-heavy cheeses. It’s a subtle but meaningful shift in the way we think about dairy and heart health.

Calories, Weight, 

High blood pressure isn’t just about sodium, weight plays a major role, too. According to a 2015 study published in Circulation Research, up to 75% of hypertension cases may be linked to excess weight. So even if a food is low in sodium, it’s still important to consider its calorie content.

A half-cup of ricotta contains about 216 calories and 4 grams of net carbs. That makes it a relatively light option compared to cream cheese or other creamy spreads. But like anything, portion size matters. Stick to the recommended half-cup (around 120 grams or 8 tablespoons) to keep your intake aligned with broader dietary goals.

How to Use Ricotta in Your Meals
Most people think of ricotta in the context of baked pasta dishes; lasagna, manicotti, and ziti come to mind. Is it delicious? Absolutely. The good news is that ricotta is incredibly versatile, and there are many ways to work it into a healthier eating plan:

Breakfast boost: Stir ricotta into scrambled eggs or pancakes for extra creaminess and protein.

Healthy snack: Layer it with fresh berries and a sprinkle of granola for a quick parfait.

Savory swap: Use ricotta instead of sour cream in dips, and mix it with herbs like basil or thyme, which may have their own heart-supportive benefits.

Spread it: Spread it on whole-grain toast or a rice cake and top with sliced fruit or a drizzle of honey.

Light dessert: Use ricotta as a base for homemade cheesecake or blend it with cocoa powder and a touch of maple syrup for a creamy, low-sugar treat. Because ricotta is mild in flavor, it pairs well with both sweet and savory ingredients. This makes it easy to integrate into your regular meals without requiring major recipe overhauls.