Registered dietitians say ice cream is one of the worst dairy foods for heart health because it’s high in sugar, saturated fat and calories — but it’s not off the table.

Registered dietitians who work with heart patients say ice cream is one of the worst dairy foods for heart health, being high in added sugar, saturated fat and calories — though it need not be cut out entirely, Parade reports.

Some of the most extreme results of cardiovascular disease — heart attacks and strokes — are loud, jarring events, yet warning signs often appear long before, often unnoticed. 

«There are a number of reasons why heart disease is called the «silent killer», such as the fact that it can develop without any obvious symptoms for years», says dietitian Destini Moody (Live It Up). 

«If you have a poor diet that’s high in sugar, sodium and saturated fat, the silent killer could already be on your trail», she adds — the importance of prevention through diet and exercise «cannot be overstated».

Why ice cream is the worst

Ice cream is high in sugar, saturated fat and calories. 

«Ice cream is one of those foods that can be difficult to control», says Julia Zumpano of the Cleveland Clinic Center for Human Nutrition. 

It is a processed food «designed to make you say more, please», triggering pleasure centres in the brain.

The three heart risks

First, added sugar: unlike whole fruit, ice cream isn’t naturally sweet — a half-cup of chocolate ice cream can top 20g total sugar, and toppings add more. «Sugar is a lesser-known contributor to high cholesterol, but it has a big impact due to the inflammation it causes in the artery walls», Moody says. The American Heart Association suggests capping added sugar at ~100 calories/day (~6 tsp) for women and ~150 (~9 tsp) for men. 

Second, saturated fat: omega-3s (salmon, olive oil) can protect, but ice cream’s cream is high in saturated fat, which raises LDL «bad» cholesterol and ApoB (a protein that transports fats, including cholesterol), contributing to arterial plaque, says Michelle Routhenstein (EntirelyNourished.com). 

Third, calories: a single pint can exceed 800 calories — more than a Big Mac — and top 1,000 with mix-ins, feeding obesity and chronic inflammation, Moody warns.

How to enjoy it — and dietitian swaps

Ice cream isn’t banned. 

«Don’t restrict completely… be strategic and intentional with when and how you enjoy it», says Routhenstein. 

Tips: don’t keep it at home (go out for a small cone or buy a pint to share). Watch portion and frequency (about half a cup, within your daily saturated-fat allowance). Choose lower-fat, lower-sugar versions. 

Favourite swaps: frozen bananas blended with a little milk (Moody adds a splash of protein shake. Bananas are high in potassium, which helps lower blood pressure). «Nice cream» (dairy-free, no added sugar, with fibre and vitamins — use unsweetened coconut milk if blending with it). 

Greek-yogurt bark with blueberries and pistachios (Routhenstein’s favourite, easily varied with berries, chocolate, nuts, seeds, vanilla or cocoa). «Choose options that satisfy you», she advises — «healthier» versions only help if you enjoy them.

Source: Parade