How Ultra-Processed Foods Damage Your Heart: A Deep Dive Into the Risks
What we eat every day has a major impact on our cardiovascular health, the well-being of our heart and blood vessels. In recent years, an overwhelming amount of research has tied ultra-processed foods (UPFs) to worse heart outcomes, including higher risk of heart attack, stroke, high blood pressure, coronary artery disease, and early death.
What Are Ultra-Processed Foods (UPF)?
Ultra-processed foods are industrially manufactured products that undergo multiple steps of processing and often contain ingredients you wouldn’t normally cook with at home, like chemical additives, artificial flavors, emulsifiers, preservatives, and large amounts of added sugar, salt, and unhealthy fats.
These foods are typically nutrient-poor but calorie-dense, meaning they pack a lot of energy without supplying essential nutrients like fiber, vitamins, and antioxidants that protect heart health.
Research Shows Serious Heart Risks
Medical experts increasingly warn that UPFs are far from harmless. The American College of Cardiology (ACC) highlights several key findings:
Increased Risk of Heart Disease and Death
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One major study found that with each daily serving of ultra-processed food the risk of hard cardiovascular disease (including heart attacks and strokes) increased. For example:
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7% higher risk of major heart disease events
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9% higher risk of coronary heart disease
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9% higher risk of dying from cardiovascular disease
compared to people who ate fewer processed foods.
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Higher Risk of Hypertension and Heart Events
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Research presented at the ACC Asia 2025 scientific meeting found that UPF consumption is linked to higher rates of high blood pressure, cardiovascular events, obesity, inflammation, and metabolic problems all drivers of heart disease.
Mortality Risk
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A large European study showed people with the highest UPF intake had about a 19% higher risk of dying from cardiovascular causes compared with those eating the least processed foods.
Stroke and Coronary Disease
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A Harvard-linked study analyzing dietary patterns among more than 200,000 adults found that high UPF intake was linked to an elevated risk of strokes and heart attacks.
These studies consistently point to the conclusion: the more ultra-processed foods you eat, the higher your risk of serious heart problems.
Why UPFs Are So Bad for the Heart
1. Excessive Sugar and Refined Carbohydrates
Sugar-sweetened beverages, candies, many breakfast cereals, and sweet baked goods contribute to obesity, insulin resistance, and fatty liver - all risk factors for heart disease.
2. High Salt Levels
Processed meats, canned snacks, and ready-to-eat meals are often loaded with sodium. Too much sodium leads to high blood pressure (hypertension) — the number one risk factor for heart attacks and strokes.
3. Unhealthy Fats
Many UPFs contain saturated and trans fats, which raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol, contributing to plaque buildup in arteries (atherosclerosis).
4. Inflammation and Additives
Artificial additives and emulsifiers, common in ultra-processed snacks, may trigger inflammation and harmful changes in gut bacteria — both linked to cardiovascular disease.
Examples of Ultra-Processed Foods to Avoid
To protect your cardiovascular health, it’s wise to limit or avoid the following:
High-Risk UPFs
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Sugary drinks (sodas, fruit punches, energy drinks) — strongly linked to heart disease and obesity.
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Processed meats such as bacon, hot dogs, sausages, deli meats — high in sodium and saturated fats.
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Packaged snacks (chips, crackers, cheese puffs) — high salt and unhealthy fats.
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Instant meals and ready-to-heat dinners — often loaded with salt, preservatives, and low nutrients.
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Sweet baked goods (cookies, pastries, donuts) — refined carbs and added sugar overload.
These specific items are repeatedly associated with higher cardiovascular risk in nutrition research making them prime targets for cutting back or eliminating from your diet.
Conclusion: Choose Real Food for a Healthy Heart
The science is clear. Diets high in ultra-processed foods increase the risk of high blood pressure, heart attacks, strokes, and cardiovascular death. Fortunately, diet is a modifiable risk factor.
Instead of packaged, processed items, prioritize:
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Fresh fruits and vegetables
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Whole grains
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Lean proteins (fish, chicken, beans)
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Healthy fats (nuts, seeds, olive oil)
Small changes like swapping soda for water or choosing fresh whole foods instead of ready meals can have a major positive impact on your heart health.
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