Ultra-Processed Foods and Heart Disease: Vital Health Facts to Consider Before Indulging

So-called “ultra-processed foods” that are packaged with formulations made of little or no whole foods now make up an estimated 57 percent of total daily calories consumed by U.S. adults, studies have found. But eating too much of ultra-processed foods is not good for your heart health, as a new study concludes.

The new study found links between high consumption of ultra-processed foods and increased risks of cardiovascular disease. Other studies have found associations between eating such foods and obesity, cholesterol and high blood pressure, and colon cancer.

Adedapo Iluyomade, M.D., preventive cardiologist at Miami Cardiac & Vascular Institute.

Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the nation, according to the U.S. Centers for Disease Control and Prevention (CDC).

“Cardiologists have long been aware of the negative health effects of a diet high in ultra-processed foods,” said Adedapo Iluyomade, M.D., preventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute. “Despite efforts to educate the public, recent studies estimate that ultra-processed foods possess a 57% share of total daily calories among adult Americans. These foods are often low in fiber, nutrients, vitamins and conversely high in simple sugars, refined starches and other pro-inflammatory compounds.”

Ultra-processed foods usually contain ingredients such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors. In addition to ready-to-heat packaged meals, examples of ultra-processed foods include ice cream, ham, sausages, crisps, mass-produced bread, some cereals, carbonated drinks, some yogurts, instant soups, and some alcoholic drinks. They include many ready-to-heat products, such as ultra-prepared pies, pasta, and pizza dishes.

Why do these foods contribute to being overweight or obese, which is a major risk factor for heart disease? Dr. Iluyomade explains that these foods help fuel metabolic syndrome, which is a group of five conditions that can lead to heart disease, diabetes, stroke and other health problems. Although each of these is a risk factor for cardiovascular disease, when a person has three or more and is diagnosed with metabolic syndrome, the chance of developing a serious cardiovascular condition increases, states the American Heart Association (AHA).

“The primary contributing factor relates to the common ingredients of ultra-processed foods promoting the development of metabolic syndrome, which encompasses the following five conditions: high blood sugar, low HDL "good" cholesterol, high triglycerides, large waist circumference and high blood pressure,” explains Dr. Iluyomade.

In the new study, researchers looked at associations between consuming ultra-processed foods and the risk of heart disease. Findings are based on 22,895 adults (average age 55 years; 48 percent men). The quantity and quality of food and drinks consumed were reviewed over a 14-year period (2005 to 2019), taking into consideration underlying medical conditions. The study’s results showed that those who consumed the most ultra-processed foods had a 19 percent higher risk of death from any cause and a nearly 30 percent higher risk of death from cardiovascular disease, compared to those with the healthiest diets.

Despite this strong association, cardiologists stress that a healthy diet is crucial, but there are many other risk factors for heart disease that need to be considered. Traditional risk factors include: Smoking, high blood pressure, high cholesterol, diabetes, and being overweight or obese. Moreover, you may be born with certain risk factors that can’t be changed. Since you can’t do anything about these risk factors, it’s even more important to manage your risk factors that can be changed, including a healthy diet, regular exercise, weight management, and not smoking or consuming excessive alcohol.

“There is certainly an association with obesity, consumption of ultra-processed food and the development of heart disease,” said Dr. Iluyomade. “This has been replicated in many observational studies and registries. However, it is important to note that the development of coronary artery disease, heart failure and stroke is much more complex and includes a multitude of biologic/genetic/social factors.”