Ultra-processed foods, or UPFs, have become so common that many people reach for them without a second thought. In fact, experts estimate that more than half of the calories adults consume each day come from these products. This widespread intake raises concerns for both individual and public health, as many of these foods are linked to lower diet quality, heart disease and other chronic conditions.
5 key takeaways for reducing ultra-processed foods
- Choose fresh, whole foods such as fruits, vegetables, lean proteins, nuts, seeds and whole grains.
- Look for short ingredient lists, ideally five or fewer items.
- Make simple swaps, such as flavored water instead of soda, popcorn instead of chips, or whole-grain toast with peanut butter instead of a cereal bar.
- Cook at home when possible, or batch cook to reduce reliance on convenience foods.
- Make gradual changes to build sustainable habits over time.
What are ultra-processed foods?
There is no single standard definition for ultra-processed foods. In general, they contain ingredients not typically found in home kitchens and undergo processing that changes the appearance, taste or texture of the original food.
Ultra-processed foods are usually packaged and often high in sodium, added sugars and unhealthy fats. Many also contain additives such as coloring, emulsifiers and stabilizers. Common examples include soda, energy drinks, breakfast cereals, hot dogs, candy, chips and canned soup.
Emerging research suggests that diets high in these foods may increase the risk of cardiovascular disease and other chronic conditions.
Ultra-processed foods differ from minimally processed and processed foods. Minimally processed foods are cleaned, cut, frozen or cooked with little to no added ingredients, such as frozen vegetables, milk and eggs. Processed foods begin as whole foods but include a few added ingredients, typically salt, oil or sugar, to improve taste or shelf life. Examples include canned beans, salted nuts and tomato sauce. These foods are still recognizable as their original source.
How to identify ultra-processed foods
One of the easiest ways to spot ultra-processed foods is by checking the ingredient list. If it includes unfamiliar or hard-to-pronounce ingredients, it is likely ultra-processed.
Instead, aim for foods that do not need labels, such as fresh fruits and vegetables, dried beans and whole grains. When choosing packaged items, look for options where a whole food is the main ingredient and added ingredients are minimal, such as frozen fruits and vegetables, canned beans and canned fish.
Whole foods remain the best choice for heart health. However, making healthy choices can be challenging, especially when ultra-processed foods are designed to appeal to cravings for salt, sugar and fat. These foods often deliver high calories with limited nutritional value.
Why ultra-processed foods affect heart health
To better understand how foods are processed, researchers often use the NOVA classification system, which groups foods based on how much they have been altered from their natural state:
- Group 1: Unprocessed or minimally processed foods, such as milk, eggs, frozen vegetables and salad greens.
- Group 2: Processed culinary ingredients, including oils, butter, sugar and salt.
- Group 3: Processed foods with a few added ingredients, such as canned beans, salted nuts, tomato sauce and simple breads.
- Group 4: Ultra-processed foods, which are typically packaged and contain additives like emulsifiers, stabilizers and artificial flavors. Examples include soda, packaged snacks and some plant-based meat alternatives.
Not all processed foods are unhealthy. The NOVA system focuses on processing levels, not overall nutrition. Some nutrient-rich foods, such as hummus, infant formula and certain yogurts, may be classified as ultra-processed.
However, diets high in ultra-processed foods often replace more nutritious options like fruits, vegetables, legumes and whole grains. Over time, this can reduce intake of fiber, antioxidants and other heart-protective nutrients.
Ultra-processed foods are also often high in sodium, added sugars, unhealthy fats and calories. These factors can raise blood pressure, increase cholesterol, promote inflammation and contribute to weight gain. Research shows that higher intake of ultra-processed foods is associated with an increased risk of heart disease.
Changing your eating habits
Building healthier habits often starts at the grocery store. Highly processed snacks are strategically placed in high-traffic areas, such as checkout lines. Instead, focus on shopping the perimeter of the store, where fresh foods are typically located.
Planning ahead can also make a difference. Preparing meals or snacks in advance, such as a ready-to-go salad or portioned nuts, can help reduce reliance on convenience foods.
Healthy eating looks different for everyone. The most effective approach is one that fits your lifestyle and can be maintained over time. A health care provider can help determine what changes are most appropriate for your individual needs.
No matter your approach, the goal is to avoid letting ultra-processed foods dominate your diet. Intentional choices — like swapping a packaged snack for fruit, choosing whole foods more often and being better informed on healthy choices when eating out — can make a meaningful difference for your heart. By understanding what’s in the foods you eat and choosing less processed options, you can help your heart stay healthy.
