New research confirms a strong correlation between diets high in ultra-processed foods (UPFs) and significantly increased cardiovascular disease risk. A study published in The American Journal of Medicine found that individuals with the highest UPF intake faced a 47% greater chance of developing heart conditions. This finding underscores the growing health concerns surrounding the prevalence of these highly engineered food products in modern diets.
What Are Ultra-Processed Foods?
Ultra-processed foods are industrial formulations made with ingredients not traditionally used in cooking, such as additives, artificial flavors, and refined carbohydrates. Common examples include sugary drinks, packaged snacks, fast food, and many pre-made meals. These foods are designed for hyper-palatability, meaning they trigger reward centers in the brain, making them highly addictive. While convenient and affordable, they lack the nutritional density of whole foods.
The Study Findings
Researchers analyzed data from the U.S. National Health and Nutrition Examination Survey (NHANES), examining the dietary habits of 4,787 adults between 2021 and 2023. Participants were grouped based on their UPF consumption, and the results were stark. Those in the highest intake group exhibited a statistically significant 47% increase in cardiovascular disease risk, including heart attacks and strokes. Senior author Dr. Charles H. Hennekens emphasized the clinical importance of these findings, stating they are based on a large, representative sample.
Why Ultra-Processed Foods Are Harmful
The link between UPFs and poor health outcomes isn’t surprising. These foods often contain excessive amounts of sugar, unhealthy fats, and sodium, all known contributors to heart disease. Furthermore, they typically lack essential nutrients, fiber, and antioxidants, which protect against chronic illness.
Another recent study showed that people eating only unprocessed meals consumed 57% more food by weight but 330 fewer calories daily. This suggests that UPFs are designed to maximize caloric intake while minimizing satiety, leading to overeating and weight gain.
Beyond Individual Choices
The issue extends beyond personal dietary decisions. Ultra-processed foods are often cheaper and more accessible than fresh, whole alternatives, particularly in low-income communities. Dr. Hennekens points out that tackling this problem requires systemic changes, including clinical guidance and public health education to make nutritious options affordable and convenient for everyone.
“Addressing UPFs isn’t just about individual choices—it’s about creating environments where the healthy option is the easy option.”
The evidence is clear: reducing consumption of ultra-processed foods is a critical step in protecting heart health. Prioritizing whole, single-ingredient foods over highly engineered alternatives can significantly lower cardiovascular disease risk and improve overall well-being.
