You love ice cream, but you’re also trying to manage your blood pressure or avoid high blood pressure altogether. It can feel like a tricky balancing act. Is there a way to enjoy this frozen treat without jeopardizing your heart health? The good news is that experts say it’s possible—with moderation and smart choices.
Ice cream does contain ingredients that could raise concerns for people watching their blood pressure: sodium, sugar, and often processed elements. Sodium directly influences blood pressure; consuming too much can cause spikes. Furthermore, added sugars in ice cream can contribute to weight gain and obesity, both risk factors for hypertension. The processing involved in making many ice creams might also increase inflammation in the body, adding another layer of potential health concern.
However, that doesn’t mean ice cream needs to be off-limits entirely. “We shouldn’t aim for perfect diets,” says Benjamin J. Hirsh, MD, director of preventive cardiology at Northwell Health’s North Shore University Hospital. “It’s about creating a way of eating that works long-term.”
He emphasizes the importance of focusing on a balanced diet rich in fruits, vegetables, whole grains, and other nutrient-dense foods. Within this framework, occasional indulgences like ice cream can fit in.
Smart Swaps
When it comes to managing blood pressure, sodium is a key player. The National Heart, Lung, and Blood Institute recommends limiting high-sodium items, including:
- Smoked and cured meats
- Hot dogs
- Most cheeses
- Salty snacks
Sharon Zarabi, RD, a registered dietitian at Northwell Health, points out that eliminating ice cream entirely isn’t usually necessary for people with hypertension. However, if you want to reduce sodium intake, or simply explore healthier options, there are alternatives:
- Low-calorie or non-dairy ice creams: While often lower in fat and sugar, these aren’t necessarily better for blood pressure as they might still be high in sodium.
- Frozen yogurt: Be cautious of this option! Zarabi explains that some frozen yogurts contain even more sugar than traditional ice cream to compensate for the lack of fat.
Instead of those alternatives, Zarabi suggests a simple homemade treat:
“My dietitian-approved go-to when you are craving something creamy is full-fat plain Greek yogurt topped off with a few cookie bites, PB2 chocolate peanut butter powder, drizzled honey, and chopped nuts. Or blend it with frozen fruit and refreeze for an ice ‘mockcream’.”
Dairy: Friend or Foe?
There’s mixed information about dairy and blood pressure. Some studies show that dairy consumption might be linked to a lower risk of hypertension. However, research hasn’t yet confirmed how this happens. It’s also worth noting that dairy can offer benefits like protein, calcium, and other essential nutrients.
The key takeaway is choosing wisely within the dairy category. While some dairy products are good for heart health, those high in saturated fats, such as ice cream, are linked to increased “bad” cholesterol (LDL). High LDL cholesterol raises your risk of heart disease and stroke. The Heart Foundation recommends keeping ice cream servings small and occasional rather than a daily treat.
Ultimately, making informed choices about what you eat is about balance and listening to your body. Enjoy ice cream mindfully, as part of a balanced diet rich in healthy foods, and prioritize managing sodium intake for optimal heart health.
