High protein, low sodium--choose Swiss

 We're supposed to lower the sodium content in our food, but maintain high protein,  We both really like cheese--particularly cheddar. That may go to our occasional choice.  Seniors require more protein to maintain muscle mass, support overall health, and enhance recovery from illness or injury.  This is an AI generated list with links to the original source,

Swiss Cheese:

Per 1 ounce (28g): ~7.7g protein (15% DV).

Key traits: Lower sodium than most aged cheeses, mild flavor, excellent for sandwiches and casseroles.

Cheddar Cheese:

Per 1 ounce (28g): ~6.5g protein (18% DV).

Key traits: Rich flavor, higher in saturated fat and calories; ideal for snacking or cooking.

Cottage Cheese:

Per 1/2 cup (113g): ~11–14g protein (24–30% DV).

Key traits: Low in fat and calories, high in protein and satiety; excellent for weight management and post-workout recovery.

 
Summary:

Highest protein per serving: Cottage cheese (11–14g per 1/2 cup).

Highest protein per ounce: Swiss cheese (~7.7g), followed by cheddar (~6.5g).

Best for low-calorie, high-protein intake: Cottage cheese.

Best for flavor and protein density in small portions: Swiss and cheddar.

Heart healthy diet, sodium and potassium

 Now that we are watching sodium for Bob's congestive heart failure I did an AI search on sodium and potassium,

"Balance sodium and potassium intake to support heart health by reducing sodium and increasing potassium through whole, unprocessed foods. Most Americans consume too much sodium (averaging ~3,400 mg/day) and too little potassium (averaging ~2,300–3,000 mg/day), creating an unhealthy imbalance linked to high blood pressure and increased cardiovascular risk.

Reduce sodium intake by limiting processed and packaged foods (e.g., deli meats, canned soups, fast food), which are major sources of added sodium. Aim for less than 2,300 mg/day, ideally 1,500 mg/day, especially if you have high blood pressure.

Boost potassium intake by eating more fruits, vegetables, legumes, and whole grains. Aim for 3,500–5,000 mg/day of potassium, as recommended by the American Heart Association for blood pressure control. Examples:

Sweet potatoes (500+ mg per medium potato)

Bananas (450 mg per medium fruit)

Spinach, winter squash, white beans, tomatoes, and pumpkin

Consider potassium-based salt substitutes (e.g., blends with 75% sodium, 25% potassium chloride), which can help reduce sodium intake and increase potassium. Consult your doctor first, especially if you have kidney disease or take certain medications (e.g., ACE inhibitors, potassium-sparing diuretics).

Follow the DASH (Dietary Approaches to Stop Hypertension) eating plan, which emphasizes fruits, vegetables, low-fat dairy, whole grains, and lean proteins—naturally rich in potassium and low in sodium.

The ideal sodium-to-potassium ratio is not fixed, but higher potassium relative to sodium is consistently linked to lower blood pressure and reduced heart disease risk. A ratio of 1:2 to 1:3 (potassium to sodium) is considered beneficial.

Key takeaway: Prioritize whole foods, minimize processed items, and focus on increasing potassium-rich foods to naturally balance your sodium-potassium intake for better heart health."

 https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure

https://pmc.ncbi.nlm.nih.gov/articles/PMC10759559/  

https://extension.missouri.edu/news/for-a-healthier-heart-balance-potassium-and-sodium

https://youtu.be/8ZbiA_Akvgk?si=BAiihiAlq0Y40BBN  Potatoes a good source of potassium

USDA-Sodium-Content.pdf   26 page chart of USDA

HighPotassiumFoodList_sglpgs.pdf High potassium foot list by mycardiologist.com