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New research on ultra-processed foods unveils their impact on cardiovascular disease risk.People who ate nine servings of ultra-processed foods per day experienced a 67% increased risk of experiencing a cardiovascular event, like heart attack or stroke.Cardiologists weigh in on the findings.<\/p>\n
Headlines about ultra-processed foods<\/a> abound. Though they\u2019ve become a staple in the American diet, the type of food is proving to have detrimental effects on human health. For example, studies have linked the food group to early death<\/a>, chronic disease<\/a>, and stifled weight loss and gut health<\/a>. Now, scientists have found that ultra-processed foods may significantly impact heart disease risk.<\/p>\n If you\u2019re not familiar with the definition of ultra-processed foods, they are considered by the Nova classification system<\/a> as industrial formulations made mostly or entirely from substances extracted from foods (such as oils, fats, sugar, starch, and protein isolates) or synthesized in laboratories (such as artificial flavorings, colorings, non-sugar sweeteners, and emulsifiers). Examples include commercially produced breads, desserts, deli meats, breakfast cereals, soy burgers, flavored yogurts, ready-to-heat meals like frozen pizzas, soft drinks, and candy. Past research<\/a> has indicated that over 73% of the U.S. food supply is ultra-processed.<\/p>\n Researchers behind the latest study, published in JACC: Advances<\/a>, examined how these foods affect heart health by collecting self-reported, observational data from a group of 6,814 U.S. adults aged 45 to 84 who, initially, did not have clinically apparent cardiovascular disease. Researchers used food frequency questionnaires to estimate how much ultra-processed foods participants ate. Follow-up questionnaires were collected intermittently over 12 years, after which researchers scanned the participants\u2019 medical records for cardiovascular events like heart attack, stroke, or heart health-related death. Researchers adjusted for lifestyle habits, diet quality, and other risk factors to make sure they were looking narrowly at the impacts of food processing on these health outcomes.<\/p>\n Scientists concluded that adults who ate the most ultra-processed foods (about 9.3 servings per day, on average) were 67% more likely to experience a major cardiovascular event compared to those who consumed less (about 1.1 servings per day). The researchers also found that risk rose incrementally, with each additional daily serving linked to a 5.1% higher risk\u2014a statistic that is \u201cquite significant,\u201d says Minhal Makshood, M.D.<\/a>, a cardiologist at MedStar Montgomery Medical Center. The relationship appeared even stronger among Black participants, which points to ongoing inequities when it comes to food access, food environment, and targeted marketing, all of which may increase cardiovascular risk, she adds. However, it\u2019s important to note that these findings outline a correlation, or noted relationship\u2014they do not prove causation.<\/p>\n How many servings of ultra-processed food are considered high?<\/p>\n For the purpose of the study, researchers found that nine servings led to an increased risk of heart disease. \u201cNine servings of ultra-processed foods may sound high, but in modern eating patterns, it is quite achievable, because each component of a meal can count separately,\u201d explains Allen Taylor, M.D.,<\/a> chairman of cardiology at MedStar Heart and Vascular Institute. \u201cA typical day might include packaged cereal and flavored yogurt at breakfast, a protein bar as a snack, a deli sandwich at lunch, chips in the afternoon, and a frozen entr\u00e9e or fast food dinner. The key point is that ultra-processed foods are so embedded into our diets we don’t even recognize them as such.\u201d<\/p>\n How do ultra-processed foods impact heart health?<\/p>\n These foods\u2019 impact on heart health is layered. Firstly, they tend to replace or displace healthier, nutrient-dense whole foods in people\u2019s diets, and have higher levels of sodium, refined carbohydrates, added sugars, and unhealthy fats, says Dr. Taylor. They also deliver excess calories but usually aren\u2019t satiating, often due to their lack of fiber, adds Dr. Makshood. Beyond that, the food processing itself \u201cmay alter the food matrix, affect gut microbiome function, disrupt gut\u2013brain signaling, and contribute to inflammation, insulin resistance, cholesterol problems, and hypertension,\u201d Dr. Taylor explains, all of which may contribute to cardiovascular disease risk.<\/p>\n How to realistically limit ultra-processed foods<\/p>\n Balance should be the goal\u2014not perfection. Dr. Makshood often recommends patients adopt an 80\/20 approach that focuses on eating whole, minimally processed foods most of the time, \u201cwhile allowing yourself the flexibility to enjoy processed foods occasionally without guilt,\u201d she says.<\/p>\n \u201cEmphasizing whole or minimally processed foods such as vegetables, fruits, legumes, fish, and nuts is key,\u201d says Dr. Taylor. \u201cSimple substitutions, reducing reliance on packaged snacks and convenience meals, cooking more frequently at home, and paying attention to ingredient lists can all move patients in the right direction. Even modest changes are likely to be beneficial.\u201d<\/p>\n