If you have hypertension (high blood pressure) or are trying to avoid developing it, you may be wondering whether ice cream raises blood pressure. Is it okay to eat it?
It’s true, ice cream can be high in sodium and sugar, and it can contribute to weight gain — all qualities that mean it may not be the best choice for heart health. But experts say there are ways it can still fit into your diet, even if you have hypertension or are at risk.
Can Eating Ice Cream Raise Your Blood Pressure?
“Ice cream can contain higher amounts of sodium than people may realize,” says Benjamin J. Hirsh, MD, director of preventive cardiology at Northwell Health’s North Shore University Hospital in Manhasset, New York. In some people, consuming sodium can increase blood pressure, according to the American Heart Association, so ice cream can contribute to hypertension.
However, another thing you should focus on with ice cream is sugar, Dr. Hirsh says. Added sugars, including those in ice cream, may contribute to weight gain and obesity risk, research indicates. Some ice cream also falls under the category of processed food, which is linked to inflammation and other health concerns, Hirsh says.
“But we cannot be too hard on ourselves,” he says. “‘Diet’ derives from ‘dieta,’ which means ‘a way of life.’ As long as your primary focus is to eat a diet rich in vegetables, fruits, whole grains, and other nutrient-healthy and nonprocessed foods, you can have the occasional ice cream.”
In other words, moderation is key.
Ice Cream Alternatives
Sodium is the main thing to pay attention to in your diet when managing blood pressure. The National Heart, Lung, and Blood Institute recommends avoiding high-sodium foods such as:
- Smoked and cured meats
- Hot dogs
- Most cheeses
- Salty snacks
For most people with high blood pressure, eliminating ice cream is unnecessary, according to Sharon Zarabi, RD, a registered dietitian and director of operations at the Katz Institute for Women’s Health at Northwell Health, which has locations on New York’s Long Island. If you’re set on replacing traditional ice cream some of the time, there are lots of alternatives — like low-calorie or nondairy ice cream.
But that doesn’t mean they’re any better for your blood pressure than regular ice cream. Most are designed to be lower in fat or sugar, but they may not be lower in sodium, according to research.
“Don’t be fooled by frozen yogurt,” Zarabi says. “Some may have even more sugar than ice cream itself; while removing the fat from the cream, they oftentimes add sugar, which can up the calories and raise our insulin levels.”
Instead, she recommends good old-fashioned nonfrozen yogurt — but with a twist.
“My dietitian-approved go-to when you are craving something creamy is full-fat Greek yogurt in plain flavor, topped off with a few cookie bites, PB2 chocolate peanut butter powder, drizzled honey and chopped nuts, or blended with frozen fruit and refrozen for an ice ‘mockcream,’” she says.
Dairy and Your Heart
Dairy itself isn’t off-limits when it comes to hypertension. In fact, research has connected dairy consumption with a lowered risk of hypertension. Theories about how dairy might reduce blood pressure haven’t yet been confirmed, however, and more research is needed.
Plus, dairy foods can be good sources of protein, vitamins, and minerals including calcium, according to Australia’s Heart Foundation. But some dairy products also have unhealthy fats that you should aim to limit, including saturated fat and trans fats. Because of this, it’s important to pay attention to the nutrient composition of the dairy you eat.
While some dairy foods don’t negatively affect heart health, dairy products with high levels of saturated fats, like ice cream, are linked to higher LDL (or “bad”) cholesterol. High LDL cholesterol is linked with a higher risk of heart disease and stroke, according to the American Heart Association.
The Heart Foundation recommends limiting ice cream to occasional small servings, not consuming it as a daily dessert.