Are Ultra-Processed Foods Bad for Your Heart Health?
In recent years, there has been an increasing volume of research indicating that ultra-processed foods increase your risk of a variety of health conditions. One area where these foods can be particularly detrimental involves your heart health. With the American Heart Association estimating that the average American consumes 50% of their daily calories from ultra-processed foods, it’s critical to examine the potentially dangerous effects these foods can have on your heart health.
Research Finds a Link Between Ultra-Processed Foods and Heart Health Issues
Harvard University has highlighted several studies that demonstrate the negative impact of ultra-processed foods on your heart health. Based on the findings of these studies:
- For every 10% increase in the amount of ultra-processed foods you consume, your risk of heart attack, stroke or other serious cardiovascular issues increased by 12%
- Individuals who eat more than four servings of ultra-processed foods per day have a 62% higher risk of dying from cardiovascular disease
Another study published in the journal Lancet Regional Health – Americas found that individuals in their research group who ate the largest amount of ultra-processed foods were:
- 11% more likely to develop cardiovascular disease
- 16% more likely to develop coronary artery disease
- 9% more likely to have a stroke
What Are Ultra-Processed Foods?
Unlike whole foods, which undergo either no or minimal processing, ultra-processed foods have gone through an extensive processing process. These items are made from ingredients that are extracted from food, such as fats, oils, starch, sugars, and protein isolates which contain very little, if any, whole food. Ultra-processed foods generally contain a variety of additives such as artificial colors, flavors and emulsifiers. In addition, the added sugar, salt and fat contained in ultra-processed food makes these products highly addictive.
Some of the most commonly consumed ultra-processed foods include:
- Deli meat
- Chicken nuggets
- Hot dogs
- Potato chips
- Soda
- Boxed baked goods
- Sausages
- Frozen pizza
- Instant soup
- TV dinners
- Candy
- Vegan cheese and meats
- Sweetened breakfast cereals
- Commercial bread
- Condiments such as ketchup, mustard, barbecue sauce, buffalo sauce and ranch dressing
How Do Ultra-Processed Foods Contribute to Cardiovascular Disease?
There is a growing body of research demonstrating that ultra-processed foods contribute to an increased risk of cardiovascular disease in a variety of ways. These products generally contain high levels of added sugars, unhealthy fats and sodium while being low in essential nutrients such as fiber, vitamins and minerals. This nutritional composition lacks the essential elements of a heart-healthy diet while introducing a variety of ingredients and chemicals into your body which can damage your heart.
In addition, the processing undergone by these products significantly changes the food matrix in a way that adversely impacts absorption kinetics, satiety, glycemic response and gut microbiota composition. The food additives contained in ultra-processed foods also contribute to an increased risk of cardiovascular disease.
Ultra-processed foods also negatively impact your heart health by contributing to:
- Obesity
- Inflammation
- Oxidative stress
- Insulin resistance
- High blood pressure
Which Ultra-Processed Foods Are Most Harmful to Heart Health?
While all ultra-processed foods may negatively impact your heart health, some products are more harmful than others. Recent research has identified certain products that are associated with a higher risk of cardiovascular issues and should be avoided whenever possible. These include:
- Processed meats such as hot dogs and deli meats
- Sugar-sweetened beverages such as soft drinks
- Ultra-processed breakfast foods
- Dairy-based desserts
How Does the Frequency of Ultra-Processed Food Consumption Affect Your Heart Health?
It’s not just the consumption of ultra-processed foods that impacts your heart health, but also how often you eat these foods. Research indicates that the more ultra-processed foods you eat, the greater the risk of developing cardiovascular disease:
- Each additional daily serving of ultra-processed foods is associated with a 7% increase in the risk of hard cardiovascular disease and a 9% increase in the risk of hard coronary heart disease (learn more about hard heart disease)
- Individuals with the highest consumption of ultra-processed foods show significantly higher incidence rates of cardiovascular disease compared to individuals with the lowest consumption rates
- There is a linear relationship between ultra-processed food consumption and cardiovascular risk, so even small increases in consumption can elevate your risk of heart issues
Some of the conditions linked to a high consumption of ultra-processed foods include:
- Overall cardiovascular disease
- Coronary heart disease
- Cerebrovascular disease
- Cardiovascular mortality
How Can I Reduce My Consumption of Ultra-Processed Foods for Better Heart Health?
The good news is there are steps you can take to limit the amount of ultra-processed foods you consume. The health benefits associated with these lifestyle changes can be significant, helping you minimize your risk of dangerous cardiovascular issues. The following tips will help you reduce your consumption of ultra-processed foods in your daily life:
- Cook More Meals at Home – Preparing your meals at home makes it easier to control the ingredients in your food so that you can focus on eating whole, minimally processed foods and avoid consuming ultra-processed products.
- Read Food Labels – When shopping, read the labels of the products you buy to make sure you’re not purchasing items containing ultra-processed ingredients. Avoid products that include added sugars, corn syrup, fats and hydrogenated ingredients.
- Pay Attention to the Serving Size – It’s important to read food labels with a critical eye. Often, the serving size specified on the label is unrealistically small, and this may result in consuming a larger portion of ultra-processed ingredients in a meal than the label indicates.
- Stock Your Kitchen with Healthy Items – You’re less likely to eat ultra-processed foods if they’re not around. Keep nutritious, minimally processed foods around the house instead of ultra-processed foods and snacks that are bad for your heart health.
- Plan Meals and Snacks in Advance – Planning your meals in advance will ensure you have healthy ingredients on-hand and help you avoid relying on convenient ultra-processed options when you’re short on time.
- Gradually Change Your Diet – This lifestyle change will be more sustainable if you make it gradually rather than trying to cut out all the ultra-processed foods you eat at once.
- Be Mindful of Marketing Claims – Often, terms like “natural” or “organic” don’t necessarily mean a product isn’t ultra-processed. Always check the label to see what ingredients are contained in the product.
- Limit Eating Out – Restaurants often used ultra-processed ingredients in their dishes. That doesn’t mean you can’t eat at restaurants, but consider eating out more of a treat than a regular part of your lifestyle.
South Denver Cardiology Can Help You Live a Heart Healthy Life
At South Denver Cardiology Associates, we’re committed to helping you live a heart healthy life. We accomplish this in many ways, such as providing diagnostic exams and preventive cardiology services, helping you develop a heart healthy fitness plan, and educating you about the impact the foods you consume have on your heart health.
If you’d like to reduce the ultra-processed foods in your diet and replace them with heart healthy alternatives, we encourage you to take advantage of our nutritional consulting services. Our team of registered dietitian nutritionists can help you understand the impact your diet has on your heart health, and they’ll work with you to make the adjustments necessary to minimize the consumption of ultra-processed foods. This counselling will help you cultivate a diet that will optimize your heart health.
Contact us today to schedule an appointment. South Denver Cardiology Associates serves patients in Denver, Littleton and the surrounding areas.
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