A major health organization just released new guidance about ultra-processed foods and how they affect your heart and metabolism. Ultra-processed foods are products loaded with added ingredients like sugar, salt, and chemicals that make them taste good and last longer on shelves. The report warns that eating too many of these foods increases your risk of heart disease, weight gain, and other health problems. Experts are calling for changes in how food is made, labeled, and sold to help people make healthier choices.

The Quick Take

  • What they studied: How ultra-processed foods affect heart health and what can be done to reduce their impact on public health
  • Who participated: This is a science advisory from the American Heart Association that reviewed existing research rather than studying specific people
  • Key finding: Ultra-processed foods are linked to increased risk of heart disease, high blood pressure, obesity, and diabetes. The more of these foods people eat, the greater their health risks.
  • What it means for you: Reducing ultra-processed foods in your diet may lower your risk of heart disease and help you maintain a healthier weight. This is especially important if you have a family history of heart problems.

The Research Details

This is a science advisory, which means experts reviewed all the available research on ultra-processed foods and heart health to create new guidance. Rather than conducting one new study, the American Heart Association looked at many existing studies to understand the overall picture of how these foods affect our bodies.

Ultra-processed foods include things like packaged snacks, sugary cereals, instant noodles, soda, fast food, and many frozen meals. These products have been heavily changed from their original form and contain lots of added ingredients. The advisory examined how eating these foods impacts your heart, blood vessels, weight, and metabolism (how your body uses energy).

The experts also looked at what policies and changes could help people eat fewer ultra-processed foods, such as better food labeling, changes to how foods are marketed, and improvements to school lunch programs.

This type of review is important because it brings together all the scientific evidence in one place. Instead of relying on one study, which might not tell the whole story, experts can see patterns across many studies. This helps them give stronger recommendations about what people should actually do to protect their health.

This advisory comes from the American Heart Association, a highly respected organization that has been studying heart health for decades. The guidance is based on reviewing scientific research rather than conducting a single study, which makes it more reliable. However, because this is a review of existing research rather than a new study, the strength of recommendations depends on the quality of the studies they reviewed.

What the Results Show

Ultra-processed foods are strongly linked to heart disease and related health problems. People who eat large amounts of these foods have higher rates of high blood pressure, obesity, type 2 diabetes, and heart attacks. The more ultra-processed foods someone eats, the greater their risk tends to be.

These foods are problematic because they contain high amounts of added sugar, salt, and unhealthy fats, while being low in fiber and important nutrients. They’re also designed to be very tasty and easy to overeat, which can lead to weight gain. The chemicals and additives in these foods may also harm your body in ways scientists are still studying.

The advisory found that ultra-processed foods make up a large portion of what many people eat, especially in developed countries. This is a major public health concern because it means many people are regularly consuming foods that increase their disease risk.

The report also found that ultra-processed foods can harm your metabolism, making it harder for your body to regulate blood sugar and maintain a healthy weight. These foods may also increase inflammation in your body, which is linked to many diseases. Additionally, the widespread availability and marketing of ultra-processed foods makes it difficult for people to make healthy choices, even when they want to.

This advisory builds on decades of research showing that processed foods are less healthy than whole foods. Previous studies have linked ultra-processed foods to weight gain and disease, but this new guidance emphasizes just how serious the problem has become. The advisory also adds new recommendations about what society and food companies should do to address this issue.

This is a review of existing research rather than a new study, so the strength of the findings depends on the quality of previous studies. The advisory doesn’t provide specific numbers about exactly how much ultra-processed food is too much, since this varies by person. Additionally, while the research clearly shows a connection between these foods and health problems, it’s sometimes difficult to prove that the foods alone cause the problems, since people who eat more ultra-processed foods may also have other unhealthy habits.

The Bottom Line

Eat fewer ultra-processed foods and replace them with whole foods like fruits, vegetables, whole grains, beans, nuts, and fresh meat or fish. This change is supported by strong scientific evidence and is recommended for everyone, especially those with family history of heart disease. Start by replacing one or two ultra-processed foods per day with healthier options.

Everyone should care about this, but it’s especially important for people with high blood pressure, high cholesterol, obesity, diabetes, or a family history of heart disease. Parents should pay special attention since children who eat ultra-processed foods early in life may develop health problems later. People trying to lose weight or improve their overall health should also prioritize reducing these foods.

You may notice improvements in energy levels and how you feel within a few weeks of eating fewer ultra-processed foods. Weight loss and improvements in blood pressure or cholesterol typically take 2-3 months to become noticeable. Long-term benefits for heart health develop over months and years.

Want to Apply This Research?

  • Track the number of ultra-processed foods you eat each day by logging meals and marking which items are ultra-processed. Aim to reduce this number by one item per week until you reach your goal.
  • Use the app to set a daily limit on ultra-processed foods (for example, no more than 2 servings per day) and get reminders when you’re about to exceed your limit. Create a shopping list of whole food alternatives to replace your usual ultra-processed snacks.
  • Track your progress weekly by noting how many ultra-processed foods you ate, how you felt physically, and any changes in energy levels or weight. Review your trends monthly to see if you’re moving toward your goal of eating fewer processed foods.

This information is based on a science advisory from the American Heart Association and should not replace advice from your doctor or healthcare provider. If you have heart disease, high blood pressure, diabetes, or other health conditions, talk to your doctor before making major changes to your diet. Individual nutritional needs vary, and what works for one person may not work for another. Always consult with a healthcare professional before starting any new dietary program, especially if you take medications that may be affected by dietary changes.