Cardiovascular diseases often develop over the years without obvious symptoms. This is why nutrition and physical activity are crucial for prevention, specialists surveyed by Parade note. A diet high in sugar, salt, and saturated fats can increase the risk factors for cardiovascular diseases. ## Why ice cream According to registered dietitian Julia Zumpano from the Cleveland Clinic Center for Human Nutrition, ice cream is one of those products that people find difficult to consume in moderation. The specialist also points out that it is a processed product, and its taste properties can lead to the desire to eat another serving. But the main problem lies not in the mere fact of consuming ice cream, but in its composition and quantity. Dietitians highlight three factors: **added sugar, saturated fats, and high calorie content**. ## A lot of added sugar Unlike fruits, whose sweetness comes from the natural sugars they contain, refined sugar is added to ice cream for flavor. For example, half a cup of chocolate ice cream can contain over 20 grams of total sugar. The specific amount of added sugar depends on the chosen product. If chocolate syrup, sprinkles, and other sweet toppings are added to the ice cream, the amount of sugar increases even more. The American Heart Association recommends limiting added sugar intake: for women — about 100 calories per day, or about six teaspoons, and for men — up to 150 calories, or about nine teaspoons. ## Saturated fats and cholesterol Not all fats affect the body equally. However, traditional ice cream contains a considerable amount of saturated fats. Dietitian in preventive cardiology Michelle Rutenstein explains that their source is primarily cream. Excessive consumption of saturated fats can contribute to an increase in low-density lipoprotein cholesterol — the so-called “bad” cholesterol — and apolipoprotein B (ApoB). Elevated levels of LDL and ApoB are associated with the accumulation of atherosclerotic plaques in the arteries, narrowing of blood vessels, and increased risk of cardiovascular complications. ## You can unknowingly consume a lot of calories The third problem is portion size. A small serving of ice cream may contain a relatively moderate amount of calories. However, in practice, people often consume significantly more. Dietitian Destiny Moody provides a telling example: a large container of ice cream can contain over **800 calories**. And if it contains chocolate chips, cookie pieces, and other additives, the total energy value of the entire container can exceed **1000 calories**. Regular excessive calorie intake can contribute to weight gain and obesity, which, in turn, is associated with an increased risk of cardiovascular diseases. ## It’s not necessary to completely give up ice cream At the same time, specialists do not urge to completely eliminate the beloved dessert. “Don’t completely restrict yourself,” advises Rutenstein. A strict ban can have the opposite effect, so it’s wiser to control when and how much ice cream a person allows themselves. One option is not to keep a large container at home if it’s hard to stop after a small serving. Instead, one can buy a small cone or a small package meant for a few people. Experts also recommend paying attention to both **portion size and frequency of consumption**. Rutenstein suggests aiming for about half a cup of ice cream and considering the saturated fats it contains in the overall daily diet. Sometimes a reasonable portion of dessert can fit into a balanced diet. ## What to replace ice cream with If you want a cold sweet dessert, dietitians suggest several alternatives. One option is **frozen bananas**. They can be blended with a small amount of milk to achieve a creamy consistency reminiscent of ice cream. Bananas are also a source of potassium. Another option is the so-called **nice cream**, a dessert made from frozen fruits without the traditional creamy base. It can be made without added sugar. Another alternative recommended by Rutenstein is **frozen Greek yogurt with blueberries and pistachios**. You can also add other berries, nuts, seeds, cocoa, or vanilla. At the same time, specialists emphasize: there is no need to choose a “healthy” substitute that one does not enjoy at all. A healthier option makes sense only when it truly brings pleasure and allows for maintaining such a diet consistently.
