Protecting Your Heart from Ultra-Processed Foods

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Ultra-processed foods, or UPFs, have become so common that many of us reach for them without a second thought. In fact, experts estimate more than half of the calories adults consume daily come from these modified products. This widespread intake raises concerns for individuals and public health alike, 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

• Think fresh, whole foods. Fill the plate with fruits, vegetables, lean protein, nuts and seeds, and whole grains.
• Fewer than five on the ingredient list of the package
• Simple swaps such as flavored water for soda, popcorn for chips, or single ingredient peanut butter on whole wheat for a cereal bar.
• Cook from scratch or batch cook to minimize impulsive, convenient choices.
• Introduce changes gradually. Change happens best when it is incremental.

What is ultra-processed food?

There is no standard definition for ultra-processed foods. Generally, ultra-processed foods have one or more ingredients not typically found in home kitchens, along with those undergoing processing that alter the look and taste of the original food. Ultra-processed foods are usually packaged products and are often high in sodium, added sugars and unhealthy fats. In addition, many ultra-processed foods typically contain a long list of additives such as coloring, emulsifiers and stabilizers. Examples include soda or energy drinks, breakfast cereals, hot dogs, candy bars, chips and canned soup. Emerging research shows that diets high in these types of foods may increase the risk of cardiovascular disease and other chronic conditions. 

Ultra-processed foods differ from minimally processed or processed foods. Minimally processed foods have been cleaned, cut, frozen or cooked with little or no additives. Examples of minimally processed foods include frozen vegetables, prepared salad greens, milk and eggs. Processed foods start as whole foods but have only a few added ingredients (typically salt, oil or sugar) to enhance taste or preservation. Examples of processed foods include canned beans and vegetables, salted nuts and tomato sauce. Processed foods are typically still recognizable as the original food.

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How to tell if food is ultra-processed

Looking at a nutrition label is a great way to gauge whether food is ultra-processed. If the ingredient list includes a number of unfamiliar items, it’s probably best to avoid it. Instead, choose foods that don’t have – and don’t need – labels (fresh vegetables, fruit, dried beans and whole grains). When picking packaged foods, choose options where the main ingredient is a whole food and the extras are minimal (think frozen vegetables and fruit, canned beans, and canned fish).

Whole foods continue to be the best for your heart. But making healthy choices can be complicated, especially when ultra-processed foods are designed to appeal to common cravings. Many ultra-processed foods draw on our desire for sweetness or saltiness, but lack the nutrients found in whole foods. In other words, they pair high taste and calories with low nutrition. 

Why ultra-processed foods lead to heart problems

Keep in mind not all processed food is bad per say—the most widely accepted classification (NOVA) does not take into consideration nutrition—it only analyzes food processing. Many healthy foods are considered ultra-processed, including hummus, infant formula and yogurts with natural flavoring.

• NOVA groups foods into four categories: unprocessed/minimally processed (Group 1), processed culinary ingredients (Group 2), processed foods (Group 3, for example, simple bread), and ultra-processed foods (Group 4, for example, sodas, packaged snacks and some plant-based meats).

However, ultra-processed foods tend to replace healthier choices such as fruits, vegetables, legumes and whole grains on a daily basis. Over time, this means people miss out on the fiber, antioxidants and heart-protective nutrients that whole foods provide.

Ultra-processed foods are typically high in sodium, added sugar, unhealthy fats, and calories which can raise blood pressure, increase cholesterol, promote inflammation and increase weight. Recent studies indicate that individuals who consume high amounts of ultra-processed foods may face an increased risk of heart disease.

Changing your eating habits

Translating this research into healthier behavior starts with how you shop. It's no coincidence that candy bars and chips are placed near the checkout counters. Instead, shop the perimeter of the grocery store, focusing on the produce section. While it’s easy to reach for an energy bar on the run, fresh vegetables or nuts are better alternatives. Plan ahead by preparing a salad that you can grab quickly on your way out the door. 

As you try these strategies, it’s important to remember that eating habits are very personal. The best healthy eating plan is one that is easy to follow. Think about where changes make the most sense for you. Your healthcare provider can help you decide what would be most beneficial for your health. 

No matter what your approach, the goal is the same: don’t let ultra-processed foods dominate your food choices. 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.