Do Ultra-Processed Foods Raise Your Risk of Heart Disease?
Yes. A study of nearly 4,800 U.S. adults found that people who ate the most ultra-processed foods had a 47% higher risk of heart attack or stroke compared to those who ate the least. This held true even after researchers accounted for age, sex, race, smoking, and income.
Ultra-processed foods are everywhere in modern diets. Sodas, packaged snacks, frozen meals, and processed meats fall into this category. On average, participants in this study got 26% of their total daily calories from these foods. That is roughly one out of every four calories coming from items that have been heavily changed from their original form, often loaded with added sugar, salt, unhealthy fats, and artificial ingredients.
The findings, published in The American Journal of Medicine in February 2026, come from data gathered through the National Health and Nutrition Examination Survey (NHANES). This is one of the most respected health surveys in the country. It tracks what Americans eat and how their health changes over time. The results add to a growing body of evidence that what we eat, and how processed it is, plays a direct role in heart health.
Dr. Kumar’s Take
I find this study important because it puts a clear number on the risk. A 47% increase is not a small bump. That is nearly half again the risk of a heart attack or stroke, just from eating more packaged and processed foods. And this was not a small or poorly designed study. Nearly 4,800 people were followed, and the researchers carefully adjusted for other risk factors like smoking and income.
What also stands out to me is how common ultra-processed food consumption is. When a quarter of daily calories come from these foods on average, we are talking about a population-wide problem. The good news is that this is something each person can change. You do not need a prescription or a procedure. You need a shopping list. I always tell my patients that the most powerful medicine for your heart may already be in your kitchen, or more accurately, it is what you choose not to put in your kitchen.
What the Data Show
The researchers divided participants into groups based on how much ultra-processed food they ate. Those in the highest group faced a 47% greater risk of major cardiovascular events, meaning heart attacks and strokes, compared to those in the lowest group. This finding remained significant even after adjusting for well-known risk factors including age, sex, race, smoking status, and household income.
Across all participants, ultra-processed foods made up an average of 26% of total daily calories. Common sources included sugar-sweetened beverages, packaged snack foods, and processed meats like hot dogs and deli slices. These foods tend to be high in sodium, added sugars, and unhealthy fats while being low in fiber, vitamins, and minerals that protect the heart.
Who Is Most at Risk
This study looked at a broad cross-section of U.S. adults, which means the findings apply widely. However, the risk was clearest among those with the highest intake of ultra-processed foods. Anyone who regularly relies on packaged convenience foods, fast food, or sugary drinks may be increasing their cardiovascular risk without realizing it.
It is worth noting that ultra-processed foods are often cheaper and more convenient than whole foods. This creates a challenge for lower-income families who may have limited access to fresh produce and lean proteins. Addressing this risk factor is not just a personal choice but a public health priority that requires better food policies and more affordable healthy options.
Important Limitations
While this study is large and well-designed, it is observational. That means it shows a link between ultra-processed food intake and heart disease risk, but it cannot prove that one directly causes the other. People who eat more processed foods may also have other habits that contribute to heart problems.
The dietary data came from self-reported food recalls, which are not always perfectly accurate. People sometimes forget what they ate or underestimate portion sizes. Still, NHANES uses well-tested methods to collect this data, and the large sample size helps reduce the impact of individual reporting errors.
Practical Takeaways
- Check ingredient labels before buying packaged foods, and choose items with shorter ingredient lists that you can actually recognize and pronounce.
- Replace one ultra-processed snack per day with a whole food option like fresh fruit, nuts, or vegetables, since even small swaps can lower your overall intake over time.
- Cook more meals at home using whole ingredients like fresh vegetables, lean meats, and whole grains, which gives you full control over what goes into your food.
- Limit sugar-sweetened beverages like sodas and energy drinks, as these are among the most common sources of ultra-processed calories in the American diet.
Related Studies and Research
If you are interested in learning more about protecting your heart, explore these related articles:
- Smoking and Heart Disease: The Life-Saving Benefits of Quitting looks at how stopping smoking dramatically lowers cardiovascular risk.
- Can Meditation Help Prevent Heart Attacks and Strokes? examines the role of stress reduction in heart health.
- Do Statins Really Help Prevent Heart Disease? A Closer Look at the Evidence explores the debate around cholesterol-lowering medication.
- Can L-Carnitine Help Your Heart? Exploring Its Benefits and Risks reviews the evidence on this popular supplement.
FAQs
What exactly counts as an ultra-processed food?
Ultra-processed foods are products that have been significantly changed from their natural state through industrial methods. They typically contain ingredients you would not find in a home kitchen, such as high-fructose corn syrup, hydrogenated oils, emulsifiers, and artificial colors or flavors. Common examples include soft drinks, chips, candy, instant noodles, frozen pizza, and many breakfast cereals. A simple rule of thumb is that if the ingredient list is long and includes items you cannot easily picture, it is likely ultra-processed.
Can I still eat some processed foods without raising my heart disease risk?
Not all processing is harmful. Minimally processed foods like canned beans, frozen vegetables, and plain yogurt are very different from ultra-processed items like sugary cereals and packaged pastries. The key distinction is between foods that are processed for preservation or convenience and foods that are engineered with additives for taste, texture, and shelf life. This study focused on the most heavily processed category. Choosing minimally processed options while cutting back on ultra-processed ones is a practical strategy most people can follow.
How quickly can reducing ultra-processed food intake improve heart health?
While this particular study did not track how fast risk drops after dietary changes, other cardiovascular research suggests that improvements in blood pressure, cholesterol, and inflammation markers can begin within weeks of adopting a healthier diet. The Mediterranean diet, which emphasizes whole grains, fruits, vegetables, and healthy fats while limiting processed foods, has been shown in multiple trials to reduce cardiovascular events within months. Making gradual, sustainable changes rather than dramatic overnight shifts tends to produce the best long-term results.
Bottom Line
This large-scale study of nearly 4,800 U.S. adults delivers a clear message: eating more ultra-processed foods is linked to a 47% higher risk of heart attack or stroke. With these foods making up about a quarter of the average American diet, the potential impact on public health is enormous. The good news is that choosing whole, minimally processed foods more often is one of the most accessible steps anyone can take to protect their heart. Small, consistent changes in what you eat can make a real difference.
