Some of the most extreme results of cardiovascular disease — heart attacks and strokes — are loud, jarring events. Yet registered dietitians who work with heart patients say warning signs often appear long before these scary, life-changing events, often without our noticing.
“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 before something like a heart attack or stroke occurs,” says Destini Moody, a registered dietitian at Live It Up.
Diet is a big piece of the heart health puzzle.
“If you have a poor diet that’s high in sugar, sodium and saturated fat, (the) silent killer could already be on your trail,” Moody explains. “The importance of prevention through diet and exercise cannot be overstated. Many people are unaware they have underlying heart issues until it’s too late and their life is in danger.”
Registered dietitians want to help you avoid that. They shared their pick for the worst dairy food for heart health, mindful eating tips and some delicious alternatives.
Worst dairy food
for heart
The cold, hard truth is that ice cream is one of the worst dairy foods for heart health because it’s high in sugar, saturated fat and calories. It’s sad, we know, in part because ice cream is so good. That’s actually part of the problem.
“Ice cream is one of those foods that can be difficult to control,” says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. “It can often lead to overconsumption.”
Zumpano notes that ice cream is a processed food — it’s literally made so you say, “More, please.”
“(Processed foods) are designed to stimulate cravings, frequency and excessive consumption because they trigger several pleasure centers in the brain,” she says.
Unfortunately, Zumpano explains that ice cream’s great taste can harm the rest of your body, especially your heart.
Heart health risks
Registered dietitians say ice cream is high in added sugar, saturated fat and calories, all of which pose risks to your heart health. Here’s the scoop on how eating too much ice cream can be bad for your heart.
You may consume a high-sugar diet: Unlike whole fruits such as strawberries, ice cream isn’t naturally sweet.
“Ice cream has a lot of added refined sugar to give it its indulgent flavor,” Moody explains.
For instance, a half-cup serving of chocolate ice cream can contain more than 20 grams of total sugar — how much of that is added sugar depends on what you’re choosing. Toppings like chocolate syrup and sprinkles layer on even more sugar.
“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,” she explains.
The American Heart Association suggests that women limit daily added sugar intake to 100 calories or less (about 6 teaspoons) and that men cap theirs at 150 calories (about 9 teaspoons).
You might load up on saturated fat: Not all fat is bad for your heart health — omega-3s (found in salmon and olive oil) can have a protective effect. However, most ice cream is high in another type of fat, which the American Heart Association advises limiting.
“Ice cream’s cream content is high in saturated fat,” notes Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com.
Routhenstein explains that saturated fat can increase levels of LDL (“bad”) cholesterol and apolipoprotein B (ApoB, a protein that transports fats throughout the body, including cholesterol).
“Elevated LDL/apoB levels can contribute to plaque buildup in arteries, narrowing vessels and increasing the risk of heart attack,” Routhenstein says.
You might consume too many calories: While a half-cup serving of ice cream without toppings can have fewer than 100 calories, many people go over that amount.
“A single pint of ice cream can be over 800 calories, which is even more than a Big Mac,” Moody warns.
And her calculation does not include mix-ins like chocolate chips and cookie dough.
“You can easily get over 1,000 calories,” she says. “High-calorie diets can lead to conditions like obesity. Obesity itself creates a cascade of mechanisms that cause chronic inflammation, which increases the risk of heart disease.”
Not off-limits
Is ice cream completely off the menu if you’re trying to improve heart health? No way.
“Don’t restrict completely,” Routhenstein says. “Telling yourself you can never have ice cream often backfires. Instead, be strategic and intentional with when and how you enjoy it.”
Here are some top tips for consuming ice cream without increasing your risk for long-term heart issues:
Don’t buy it at the grocery store: “Having ice cream in your fridge can be difficult for some people to control,” Zumpano says. “Instead, go out for a small ice cream cone or buy a pint or half-pint to share.”
Consider how much and how often you eat it: Ice cream can fit into a heart-healthy diet, but it shouldn’t be the centerpiece. “Stick to about half a cup, and consider it within your daily saturated fat allowance,” Routhenstein says. “Enjoying it occasionally in sensible portions allows it to fit into a balanced diet.”
Choose lower-fat, lower-sugar alternatives: Moody says these ice cream varieties have less inflammatory ingredients, making them heart-friendlier.
Ice cream swaps
If you want to give your heart and taste buds a taste of the sweet life, swapping ice cream for other delicious treats all or some of the time can help. Registered dietitians share a few favorite ice cream alternatives:
Frozen bananas: Moody swears that blending frozen bananas with a little milk produces a similar consistency to ice cream without all that added sugar and fat. “I even like to add a bit of protein shake to the blend to make the treat more satiating,” she says. “The big bonus is that bananas are high in potassium. High-potassium diets have been shown to help lower blood pressure and keep the heart healthy.”
Nice cream: Nice cream is a dairy-free variety of ice cream. Zumpano loves these versions, especially this cherry-chocolate chip recipe. Like Moody’s frozen banana suggestion, this recipe contains no added sugar but does have fiber, vitamins and minerals, making it heart-friendlier. Note: “There are versions where coconut milk is used to blend, which would provide a slightly higher fat content,” she adds. “Be sure to use unsweetened coconut milk, or light coconut cream if you choose this route.”
Greek yogurt bark with blueberries and pistachios: Routhenstein hails this one as her “favorite heart-healthy swap for ice cream.” “It is frozen, so it gives the same chill and indulgent feel as ice cream, and I can make it versatile by adding different berries, chocolate, nuts, seeds and flavor enhancers like vanilla extract or cocoa powder,” she says.
These sound delicious to us, but your tastes might vary, so whatever you do:
“Choose options that satisfy you,” Routhenstein suggests. “Picking ‘healthier’ versions is only helpful if you actually enjoy them. Make sure your choice leaves you satisfied so it fits sustainably into your eating pattern.”
