From hot dogs and potato chips to sodas and frozen meals, ultra-processed foods (UPFs) have become a major part of the American diet. Researchers estimate that these foods now make up about 70% of what people in the U.S. eat.
These products contain many added ingredients—such as artificial flavors, preservatives, and extra sugar or salt—to make them taste better, look better, and last longer.
While scientists have long known that diets high in sugar, unhealthy fats, and sodium contribute to heart disease, recent research suggests that UPFs themselves may pose a direct risk to heart health, even beyond their nutritional content.
Stronger Evidence Linking UPFs to Heart Disease
A recent large-scale study, one of the most comprehensive to date, examined over 200,000 people in the U.S. and reviewed health data from 1.2 million people worldwide. The results showed a clear connection between eating UPFs and a higher risk of cardiovascular disease. Specifically, people who consumed the most UPFs had:
- 17% higher risk of heart disease
- 23% higher risk of coronary heart disease (a condition that can lead to heart attacks)
- 9% higher risk of stroke
These findings, published by researchers at the National Institutes of Health (NIH), add to growing concerns about how processed foods may harm the body.
Not All Ultra-Processed Foods Are Equal
The study also found that some UPFs are worse than others when it comes to heart health. Sugary drinks, processed meats (such as deli meats and hot dogs), and other heavily refined foods were linked to the highest risk.
On the other hand, certain ultra-processed foods, like breakfast cereals, yogurt, and some whole grain products, showed a lower risk.
This suggests that while all UPFs share some common traits, the specific ingredients and processing methods may play a key role in their effects on health.
Why Are UPFs Harmful?
Scientists are now trying to understand exactly why UPFs increase the risk of heart disease. Several possible explanations are emerging:
Overeating and Weight Gain – A small but well-controlled 2019 clinical trial found that when people ate a diet high in UPFs, they consumed more calories and gained significantly more weight than when they ate a diet of minimally processed foods. This happened even when the two diets had the same number of calories available. Overeating is a major risk factor for obesity, which in turn increases the likelihood of heart disease.
Inflammation and Gut Health – Some UPFs may trigger inflammation in the body, disrupt the gut microbiome(the collection of bacteria in our digestive system), and weaken the immune system. These factors have all been linked to heart disease.
Harmful Additives – Many UPFs contain ingredients like high-fructose corn syrup, hydrogenated oils, sodium nitrite, and artificial dyes, which have been connected to metabolic disorders, high blood pressure, and even certain cancers.
Long-Term Structural Inequalities – People from lower-income communities often consume more UPFs due to limited access to fresh, healthy foods and the higher cost of nutritious options. This has contributed to health disparities, with lower-income populations experiencing higher rates of heart disease and other chronic illnesses.
What Can Be Done?
Experts agree that reducing UPF consumption is a critical step toward better heart health. Alison Brown, a researcher at the National Heart, Lung, and Blood Institute (NHLBI), stresses that while it may not be realistic to completely eliminate UPFs, small changes can make a big difference. She recommends:
- Reading food labels carefully to check for hidden additives and excessive sugar or sodium.
- Choosing whole foods like fruits, vegetables, whole grains, nuts, and lean proteins as often as possible.
- Limiting processed meats and sugary drinks, which have the strongest links to heart disease.
- Following heart-healthy eating plans like the DASH diet, which emphasizes natural, minimally processed foods.
Looking Ahead
More research is needed to fully understand how UPFs impact the body and which ingredients or processing methods are most harmful. Scientists at the NIH plan to conduct additional clinical trials to uncover the biological mechanisms behind UPF-related health risks.
As concerns about UPFs continue to grow, experts say that both consumers and policymakers need to take action. If researchers can pinpoint the worst ingredients or processing methods, food manufacturers may be encouraged to create healthier alternatives.
In the meantime, individuals can reduce their intake of heavily processed foods and prioritize a diet rich in whole, natural ingredients to support long-term heart health.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and Vitamin K2 could help reduce heart disease risk.
For more information about heart health, please see recent studies about how to remove plaques that cause heart attacks, and results showing a new way to prevent heart attacks, strokes.
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