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The Two Worst Ultra-Processed Foods for Heart Health - And What to Eat Instead.

a hot dog, fries, and soda

We all know that what you eat matters, and making smart choices can have an impact on your heart. If there’s one food type to keep an eye on, it’s ultra-processed foods. 

Ultra-processed foods are heavily processed, often containing only extracts or parts of the original ingredients. These foods are typically packed with hidden sugars, unhealthy fats, and additives that can take a toll on your heart over time.

A cardiovascular disease link

In a new study, researchers found people who ate the most ultra-processed foods were more likely to develop cardiovascular disease compared to those who ate the least. While the study doesn’t prove these foods cause health problems, it does show a link between the two. Additionally, some ultra-processed foods have a bigger effect on your risk of heart disease than others.

Two ultra processed foods to avoid

According to the latest research, two foods you should really watch out for are sugary drinks and ultra-processed meats.

Sugary drinks flood your body with empty calories and spike blood sugar levels, leading to inflammation, insulin resistance, and an increased risk of heart disease. 

Ultra-processed meats, like hot dogs and bacon, are loaded with unhealthy fats, sodium, and preservatives, which can raise blood pressure, contribute to plaque buildup in the arteries, and increase the risk of heart attacks and strokes.

Of course, no one is suggesting that an occasional indulgence in a sugary drink or a slice of processed meat will lead to immediate harm. But if sugary drinks or ultra-processed meats make up a big part of your diet, the long-term effects can slowly add up, raising your risk for some serious health issues over time.

Can you really avoid ultra-processed foods?

Ultra-process foods can be very flavorful and convenient, but there are much better alternatives.

When it comes to eating a heart healthy diet, understanding what you put on your plate is key. As a guideline, the majority of what you eat should come from unprocessed or minimally processed options like fruits, vegetables, and lean proteins.

“Occasional treats are part of a balanced lifestyle, but when ultra-processed foods dominate your diet, they can contribute to significant health issues. It’s about finding a balance and making more heart-healthy choices most of the time,” says Dr. Sinikka Green, Care Access Medical Director.

Here are some healthier, tasty substitutions:

Chicken

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Chicken nuggets or frozen chicken tenders (with additives, fillers)
Pre-cooked, rotisserie chicken (may have added salt)
Fresh chicken breast

Fish

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Fish sticks (breaded, fried, with preservatives)
Canned tuna or smoked salmon (with added salt or oil)
Fresh fish (e.g., salmon, trout)

Vegetables

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Vegetable chips or veggie-flavored snacks (fried, with additives)
Frozen vegetables (lightly steamed or blanched)
Fresh, raw vegetables (e.g., carrots, spinach)

Fruits

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Fruit snacks or fruit-flavored gummies (high in sugar, artificial)
Canned fruit in water or juice (with minimal sugar)
Fresh, whole fruits (e.g., apples, bananas)

Grains

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Packaged flavored instant noodles (refined grains, added fats, salts)
Instant oats or whole grain bread (may have added salt, sugar)
Whole grains (e.g., brown rice, quinoa)

Dairy

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Flavored yogurt drinks or processed cheese slices (with stabilizers, sugar)
Pasteurized milk or lightly sweetened yogurt
Fresh milk or plain yogurt

Bread

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Packaged white bread (refined flour, added sugars, preservatives)
Whole wheat bread (with added yeast, preservatives)
Homemade bread with whole ingredients

Potatoes

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Potato chips (fried, with additives, preservatives)
Frozen French fries (lightly fried, salted)
Fresh potatoes (baked, boiled)

Snacks

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Candy bars or packaged snack cakes (high in sugar, additives)
Roasted, salted nuts or trail mix
Fresh fruits, nuts, or seeds

Drinks

Ultra-Processed
(Heavily Processed)

Processed
(Minimally Processed)

Unprocessed
(Whole Foods)

Sugary sodas, energy drinks (high in sugar, artificial flavors)
100% fruit juice (pasteurized, may contain some added sugar)
Water, freshly squeezed juice

In a world filled with fast, packaged, and processed options, it’s easy to overlook the impact of what’s on our plates. But as this study makes clear, paying closer attention to the foods we eat—and choosing less-processed, more natural options when we can—might just be one of the most powerful ways to protect our hearts.

CONTRIBUTING EXPERTS

Sinikka Green, MD

Dr. Green is the Medical Director and a Principal Investigator at Care Access. She is board certified in emergency medicine.

SOURCES

  1. Science Direct - https://www.sciencedirect.com/science/article/pii/S2667193X24001868

DISCLAIMER

The information provided on Care Access is intended for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Our products and content are not intended to diagnose, treat, cure, or prevent any disease.