A major health organization reviewed what scientists know about ultra-processed foods—the heavily manufactured snacks and convenience items we eat every day. These foods are made in factories with ingredients you wouldn’t use at home, like additives and preservatives. While they’re cheap and convenient, research shows eating too many of them is linked to heart problems and other health issues. Scientists still don’t fully understand exactly how these foods harm us, but they agree we should eat fewer of them. The challenge is making healthier options just as affordable and tasty so everyone can make better choices.

The Quick Take

  • What they studied: How ultra-processed foods (heavily manufactured foods with lots of additives) affect heart health and overall body health
  • Who participated: This wasn’t a single study with participants. Instead, experts reviewed hundreds of existing studies to summarize what we know about ultra-processed foods and health
  • Key finding: Strong evidence shows that eating lots of ultra-processed foods is connected to heart disease, weight gain, and other health problems, even when researchers account for other factors
  • What it means for you: Cutting back on ultra-processed foods may help protect your heart and overall health. However, since these foods are often cheaper and more convenient, the real solution involves making healthier options more accessible to everyone

The Research Details

This is a science advisory, which means a group of expert doctors and scientists reviewed all the research that’s been published about ultra-processed foods and health. They looked at dozens of studies to find patterns and draw conclusions about what the evidence shows. Instead of doing their own experiment, they analyzed what other researchers have already discovered and organized it into a clear summary.

The experts used a system called NOVA to define ultra-processed foods. This system helps scientists identify which foods are heavily manufactured versus foods that are just minimally processed. Ultra-processed foods typically contain ingredients you wouldn’t find in a regular kitchen—things like artificial flavors, colors, emulsifiers, and preservatives that help them last longer on shelves.

By reviewing all this existing research together, the experts could see the big picture of how these foods affect our bodies, rather than just looking at one small study.

This type of review is important because it takes all the scattered research out there and organizes it into one clear picture. Individual studies might show different results, but when experts look at many studies together, they can see what’s really true. This helps doctors give better advice and helps governments make better food policies. It’s like reading one movie review versus reading 100 reviews—the bigger picture is much clearer.

This advisory comes from the American Heart Association, one of the most trusted health organizations in the world. The experts who wrote it are leaders in nutrition and heart health research. However, this is a review of existing studies rather than new research, so the strength of the conclusions depends on the quality of those earlier studies. The experts were honest about what we don’t know yet and what questions still need answers.

What the Results Show

The research shows a clear pattern: people who eat more ultra-processed foods tend to have more heart disease, higher blood pressure, weight gain, and other health problems. This connection shows up across many different studies and in different countries. The link remains even when scientists account for other factors that might affect health, like exercise and overall calorie intake.

Most ultra-processed foods are also high in saturated fat, added sugar, and salt—all things doctors already know are bad for your heart. So part of the problem might be these unhealthy ingredients. But scientists think there’s more to it. The additives and the way these foods are processed might also cause problems in ways we don’t fully understand yet.

The experts found that not all ultra-processed foods are equally bad. Some have slightly better nutrition profiles than others. This matters because it means we might be able to improve some of these foods to make them healthier without losing the convenience that makes them popular.

Beyond heart health, the research suggests ultra-processed foods may be linked to weight gain, type 2 diabetes, depression, and other health problems. These foods are often designed to taste really good and be easy to eat a lot of, which can lead to overeating. They’re also usually cheaper than fresh foods, which means people with less money might eat more of them, creating unfair health differences between rich and poor communities.

This advisory builds on years of research showing that processed foods aren’t great for health. What’s new is that scientists are now focusing specifically on ultra-processed foods and trying to understand exactly what makes them different from foods that are just lightly processed. Previous research often lumped all processed foods together, but this review shows we need to be more specific about which foods are the real problem.

The biggest limitation is that scientists still don’t completely understand the exact mechanisms—the specific ways that ultra-processed foods harm our bodies. Most of the research is observational, meaning scientists watched what people ate and what health problems they developed, but couldn’t prove that the food directly caused the problems. People who eat lots of ultra-processed foods might also have other unhealthy habits. Additionally, most studies were done in wealthy countries, so we don’t know if the results apply everywhere. Finally, the definition of ultra-processed foods is still being refined, so some studies might classify foods differently.

The Bottom Line

Eat fewer ultra-processed foods and choose more whole foods like fruits, vegetables, whole grains, and foods you cook yourself (Confidence: High). When you do buy packaged foods, read the ingredient list and choose options with fewer additives and less added sugar, salt, and saturated fat (Confidence: Moderate). However, recognize that this advice is easier for some people than others—making healthier options cheaper and more convenient is just as important as telling people what to eat (Confidence: High).

Everyone should care about this, but especially people with heart disease, high blood pressure, diabetes, or weight concerns. People with limited budgets should know that while fresh food is ideal, some packaged foods are better than others—and that the real solution involves making healthy food more affordable. Parents should pay attention because eating habits formed in childhood often continue into adulthood.

You probably won’t feel different immediately after cutting back on ultra-processed foods. However, over weeks and months, you might notice more energy, better sleep, and improved digestion. Heart health improvements and weight changes typically take several months to become noticeable. The longer you maintain these habits, the greater the benefits to your heart and overall health.

Want to Apply This Research?

  • Track the number of ultra-processed food servings you eat each day for one week to establish a baseline, then set a goal to reduce by 10-20% each week. Log specific items (like packaged snacks, fast food, or sugary drinks) to identify your biggest sources.
  • Use the app to plan one home-cooked meal per day, starting with simple recipes with 5 or fewer ingredients. When you get cravings for ultra-processed snacks, use the app to find a healthier alternative and log it instead. Set reminders to read nutrition labels before buying packaged foods.
  • Weekly check-ins on ultra-processed food intake, monthly tracking of energy levels and how you feel, and quarterly reviews of any health metrics like blood pressure or weight if relevant. Use the app to celebrate small wins and identify patterns in when you’re most likely to reach for processed foods.

This advisory summarizes scientific evidence but is not a substitute for personalized medical advice. If you have heart disease, diabetes, high blood pressure, or other health conditions, talk to your doctor or a registered dietitian before making major changes to your diet. They can help you create a plan that works for your specific health needs. This information is for educational purposes and should not be used to diagnose or treat any medical condition.