Medically reviewed by
Dr. John Patton
McLeod Cardiology Associates

Chicken nuggets, instant soup, pre-packaged baked goods and snacks. Yum, you might say. But your heart and vascular system says “Yuck” to these so-called “ultra-processed” foods.

“These foods put us at risk for many measures of cardiovascular health: cholesterol, body weight, physical activity, nutrition and blood pressure and glucose levels,” says McLeod Cardiologist Dr. John Patton. “Ultra-processed foods pave the way for plaque buildup, heart problems and vascular issues, which can lead to heart attack or stroke.”

WHAT MAKES THEM ULTRA-PROCESSED

Ultra-processed foods are really made of things taken FROM food, but then have added salt, sugar, fats, oils, artificial flavors  and emulsifiers used to make processed food last longer. Ultra-processed foods often contain saturated fats, modified starches and cosmetic colors. We often see them advertised as “convenience foods.”

However, our bodies pay for that convenience, which lack vitamins and fibers. They often take the place in our diets of more nutritious foods, such as whole grains, vegetables, fresh fruit and lean protein.

WHAT’S THE IMPACT

• A healthy limit of added sugar is 10% but the average US diet is nearly 90% added sugar.
• More than half the calories in the average U.S. diet comes from ultra-processed foods.
• Added sugar accounts for one in five calories in ultra-processed food.
• The U.S. Centers for Disease Control and Prevention says that for every 5% increase in calories you eat in ultra-processed foods, there is a 5% decrease in cardiovascular health.
• The added sugar from ultra-processed foods increases the risk of obesity and diabetes, leading to increased risk of cardio vascular disease.

ACTION YOU CAN TAKE

In short, cut down on the ultra-processed food you eat. Of course, that’s easier said than done. So make some simple switches to start down the path to a healthier heart – an apple instead of a candy bar, unsalted nuts instead of potato chips, a fresh chicken breast rather than sliced deli chicken and brown rice instead of a quesadilla.

Find a Cardiologist near you.

Sources include: McLeod Health, British Medical Journal – Open, American Heart Association, US Centers for Disease Control & Prevention