The Real Impact of Ice Cream on Your Cholesterol Levels

If you have high cholesterol, you’ve likely made some dietary adjustments to protect your heart health. But what about ice cream? This beloved frozen treat is rich in saturated fat and sugar, both of which can influence cholesterol levels. So, should you skip it entirely, or is there a way to enjoy it in moderation?

How Ice Cream Affects Cholesterol

Cholesterol is a waxy substance your body needs, but too much of the "bad" cholesterol (LDL) can increase your risk for heart disease and stroke, according to the American Heart Association (AHA). Ice cream, which is typically made with full-fat dairy, can contribute to higher cholesterol levels in two key ways:

• Saturated fat: This type of fat triggers your liver to produce more cholesterol, which can raise LDL levels.

• Added sugar: Excess sugar raises triglycerides, a type of fat in the blood that’s linked to insulin resistance and a higher risk of type 2 diabetes.

This combination means that frequent consumption of ice cream may not be the best choice for heart health, especially for those with high cholesterol or other cardiovascular concerns.

Can You Still Eat Ice Cream?

The good news: You don’t have to eliminate ice cream completely. According to nutrition expert Erin Palinski-Wade, RD, CDCES, what matters most is your overall diet. Having ice cream once or twice a week in reasonable portions is unlikely to significantly impact cholesterol levels.

If ice cream is an occasional treat, go ahead and enjoy your favorite flavor in a small (baseball-sized) portion and savor it. However, if ice cream is part of your daily routine, you may want to explore healthier alternatives.

How to Make Healthier Ice Cream Choices

If you want to keep ice cream in your diet while being mindful of cholesterol, consider these options:

• Lower-fat versions: Choose reduced-fat, low-fat, or non-fat varieties. These have less saturated fat than traditional ice cream.

• Plant-based alternatives: Cashew, almond, or coconut milk-based ice creams can be lower in saturated fat, though some coconut-based varieties may still be high in fat.

• Fruit-based sorbets: Avocado or fruit-based sorbets offer a creamy texture without the cholesterol found in dairy-based options.

• Protein-enriched ice creams: Some brands offer higher-protein options with less fat, but watch for sugar alcohols, which can cause digestive issues for some people.

What to Look for on Labels

Not all "healthy" ice creams are truly better options. When choosing an alternative, check the nutrition label and compare:

• Saturated fat content (aim for lower amounts)

• Added sugars (avoid those with excessive sugar)

• Ingredient list (watch for artificial additives or sugar alcohols if you have digestive sensitivities)

The Bottom Line

You don’t have to say goodbye to ice cream if you have high cholesterol but moderation is key. Limiting your intake to occasional treats and choosing lower-fat, lower-sugar alternatives can help you enjoy your favorite dessert without compromising heart health.

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