Ultra-Processed Foods Linked to Heart Disease Risk, But Simple Swaps Can Help Protect Your Heart

European heart experts are sounding the alarm: Doctors are not doing enough to warn patients about the hidden dangers of ultra-processed foods. These foods, which make up more than half of the average American diet, are directly tied to higher risks of heart disease, obesity, diabetes, and even early death.

But the news isn’t all bad. The same scientists who reviewed decades of research say that making small, simple swaps — like choosing whole foods over packaged snacks — can significantly lower your risk. Here is what you need to know to protect your heart without overhauling your entire life overnight.

What Exactly Are Ultra-Processed Foods?

Ultra-processed foods are not just “junk food” like candy or soda. They are foods that have been heavily changed from their natural state. Manufacturers add artificial flavors, colors, sweeteners, preservatives, and other industrial ingredients to make them last longer, taste better, and look more appealing.

Think of items like packaged cookies, sugary breakfast cereals, frozen pizzas, chicken nuggets, instant noodles, flavored yogurts, and even many types of bread and salad dressings sold in stores. These foods often contain substances you would not find in a home kitchen, such as high-fructose corn syrup, hydrogenated oils, and chemical emulsifiers.

The key point: Just because a food is marketed as “healthy” or “low-fat” does not mean it is not ultra-processed. Many products labeled as “natural” or “organic” still undergo heavy processing.

What the New Research Says: The Numbers Are Stark

The new findings come from a clinical consensus statement published on May 6 in the European Heart Journal. Scientists from the European Society of Cardiology’s Council for Cardiology Practice and the European Association of Preventive Cardiology reviewed all available research on ultra-processed foods and heart health.

Their conclusions are based on years of data, not a single study. Here are the key numbers you need to know:

– Adults who eat a lot of ultra-processed foods have a 19% higher risk of developing coronary artery disease.

– They have a 13% higher risk of developing atrial fibrillation (AFib), an irregular heartbeat that can lead to stroke.

– They face up to a 65% higher risk of dying from cardiovascular disease compared to people who eat fewer of these foods.

The scientists also found that ultra-processed foods worsen major risk factors for heart disease, including obesity, type 2 diabetes, high blood pressure, and unhealthy cholesterol levels. Importantly, they said these risks appear consistent across different populations, meaning they affect people of all ages, backgrounds, and countries.

How Do Ultra-Processed Foods Harm Your Body?

You might wonder: What is it about these foods that is so damaging? It is not just one thing. Experts say there are several ways ultra-processed foods attack your health.

First, these foods are typically loaded with added sugars, unhealthy fats, and sodium. This combination directly contributes to inflammation in the body, which is a root cause of many chronic diseases. Over time, inflammation damages your blood vessels and makes it harder for your heart to work properly.

Second, ultra-processed foods disrupt your gut microbiome — the community of healthy bacteria living in your digestive system. When these good bacteria are thrown off balance, it can worsen inflammation throughout your body.

Third, when you fill up on ultra-processed foods, you naturally eat fewer heart-healthy foods like fruits, vegetables, whole grains, and lean proteins. This means you miss out on the fiber, vitamins, and antioxidants that protect your heart.

Dr. Cheng-Han Chen, an interventional cardiologist at MemorialCare Saddleback Medical Center in California, explains it this way: “These foods seem to disrupt our natural gut bacteria, further worsening systemic inflammation. Also, increased intake of ultra-processed foods leads to less intake of heart-healthy foods.”

Why Are We Eating So Many Ultra-Processed Foods?

If these foods are so bad for us, why do they make up such a huge part of our diets? The numbers are eye-opening. In the United States, it is estimated that more than 50% of the average adult’s daily calories come from ultra-processed foods. In the Netherlands, that number reaches 61%. In the United Kingdom, it is 57%.

There are several reasons for this trend. Ultra-processed foods are convenient — they require little to no preparation. They are often cheaper than fresh, whole foods. They have a long shelf life, which makes them easy to stock up on. And they are aggressively marketed by large food corporations.

A 2025 review on the rise of ultra-processed foods pointed out that these trends are not accidental. The authors wrote that “the rise in ultra-processed foods is driven by powerful global corporations who employ sophisticated political tactics to protect and maximize profits.” They added that simply educating individuals is not enough — society needs coordinated policies to regulate these foods and improve access to fresh options.

What Experts Say Doctors Should Do Differently

The European scientists behind the new statement are calling on medical professionals to change how they talk to patients about food. Currently, most dietary guidelines focus on nutrients — like telling people to eat less fat or more fiber. But the scientists say this approach misses the bigger picture.

They want doctors to specifically ask patients about their intake of ultra-processed foods. They also want doctors to explain that many foods marketed as “healthier” options, such as low-fat yogurts or whole-wheat bread, can still be ultra-processed.

Dr. Luigina Guasti, a co-author of the statement and an associate professor at the University of Insubria in Italy, said in a press release: “Research suggests these foods are linked to several risk factors for cardiovascular disease, such as obesity, diabetes, and high blood pressure, and to the risk of developing and dying from heart disease. However, this evidence has not yet made its way into the advice we give to patients on healthy eating.”

Dr. Jennifer Wong, a cardiologist at MemorialCare Heart and Vascular Institute in California, agreed. “This paper highlights an important and increasingly relevant issue — the impact of ultra-processed foods on cardiovascular health. Bringing attention to this topic is critical given how prevalent these foods are in modern diets.”

Practical Takeaways: How to Cut Back Without Feeling Deprived

You do not need to completely eliminate all processed foods from your life. That would be unrealistic for most people. Instead, experts recommend starting with small, manageable changes. Here are practical steps you can take, based on advice from cardiologists and nutrition researchers:

– Read ingredient labels carefully. Look for products with short ingredient lists. If you see ingredients you cannot pronounce or would not find in a home kitchen, that is a red flag.

– Cook more meals at home. When you prepare food yourself, you control what goes into it. Start with one or two home-cooked meals per week and build from there.

– Swap processed deli meats for leftover roasted chicken or tuna salad. This is a simple switch that dramatically reduces your intake of preservatives and sodium.

– Make your own salad dressing. A simple vinaigrette with olive oil, vinegar, and herbs takes two minutes and avoids the additives found in bottled dressings.

– Add fresh fruit to plain oatmeal or yogurt instead of buying pre-sweetened, flavored versions. You get the sweetness you crave without the added sugars and artificial flavors.

– Focus on whole foods first. Dr. Christopher Gardner, a professor at Stanford Medicine, recommends shifting your approach: “Whole foods: Veggies, fruits, legumes, nuts, seeds, whole grains. Those are easier to define. Eat more of the good foods and, hopefully, by the time you have eaten those, you will be full and satiated and no longer in the mood for eating the junk.”

Dr. Amit Khera, director of preventive cardiology at UT Southwestern Medical Center, adds that a simple checklist can help: Replace ultra-processed snacks with fresh fruit or nuts, choose water over sugary drinks, and prioritize vegetables at every meal.

The Bottom Line for Your Health

The evidence is clear: Ultra-processed foods are a major threat to heart health. But you have more control than you might think. By becoming a more informed shopper, cooking more meals at home, and making simple swaps, you can significantly reduce your risk of heart disease, diabetes, and other chronic conditions.

You do not need to be perfect. Even small changes — like swapping one packaged snack for a piece of fruit — can add up over time. As Dr. Chen puts it, “The first step is for people to better understand the types of foods they eat and which foods in their diet would be considered ultra-processed. They can then better replace those types of foods with healthier alternatives.”

Your heart will thank you.

Source: Healthline