How ultra-processed foods affect your heart health

If you’ve spent more than a few days in the Windy City, chances are you’ve eaten a hot dog at some point. Other than deep-dish pizza, no food is more quintessentially Chicago — especially if you hold the ketchup and add some sport peppers. ¬

Even though hot dogs are basically their own food group here, they’re also a prime example of an ultra-processed food. Packed with sodium, sweeteners, nitrites and other additives, ultra-processed foods tend to be high in calories, but low in nutritional value.

Unfortunately, from cupcakes to cold cuts, most of the foods Americans eat every day are ultra-processed. Yes, they’re cheap and convenient — but the more you consume, the more at-risk you are for cardiovascular conditions like heart disease, high blood pressure and diabetes.  

What are ultra-processed foods?

As of now, there isn’t a single agreed-upon definition for ultra-processed foods. They typically contain ingredients you won’t find inside a home kitchen, like stabilizers and preservatives. These ingredients are added to extend shelf life and improve taste and texture, making ultra-processed foods even more tasty — and more addictive.

How are processed foods different from ultra-processed foods?

Researchers in Brazil created the Nova classification system to categorize foods based on how processed they are.

On one end of the spectrum, you’ll find minimally processed foods that are as close as possible to their natural state. They may be cleaned, cut or frozen, and no oils, fats, sugar, salt or other substances are added.

On the other end, you’ll find ultra-processed foods packed with additives. Many times, these foods are made with ingredients not found in nature, including high-fructose corn syrup, xanthan gum and monosodium glutamate (also known as MSG).

How do ultra-processed foods affect heart health?

Eating too many ultra-processed foods can be dangerous for heart health. In fact, the American College of Cardiology found that people who eat more than nine servings of ultra-processed foods each day are 67% more likely to suffer a major cardiac event than people who eat just one serving daily. Major cardiac events, like heart attacks and heart failure, are more likely to happen when you have heart disease, which remains the leading cause of death in the U.S.

Several studies have documented a clear link between eating ultra-processed foods and an increased risk of heart disease. Because ultra-processed foods are loaded with unhealthy fats, sugar and sodium, they almost always have more calories and less nutritional value.

“Eating too many ultra-processed foods can lead to cardiovascular disease by increasing risk factors such as high blood pressure, diabetes, cholesterol and weight,” said Sarah Alexander, MD, a cardiologist at Endeavor Health. “By eating more whole foods with fewer added ingredients, you can lower your risk for heart disease.”

Are all ultra-processed foods bad for your heart?

According to a Harvard study from 2025, sugary drinks and processed meats (anything salted, cured, smoked or fermented) are the worst foods for heart health. However, not all ultra-processed foods are created equal.

“There are some ultra-processed foods that can still be part of a healthy diet,” said Dr. Alexander. “Nut butters, instant oatmeal, baked beans and certain yogurts are all technically ‘ultra-processed,’ but they still provide essential nutrients like fiber and protein. You want to check that they have minimal added sugars, sodium and saturated and trans fats.”

How to eat fewer ultra-processed foods

Cutting back on ultra-processed foods can feel like an uphill battle, especially when you remember that the average American gets more than 50% of their daily calories from pre-packaged foods. That said, making a few small lifestyle changes can help keep your heart in top shape.

• Swap your snacks. Instead of grabbing chips or cookies, opt for whole foods like fruits, vegetables and nuts. Nutrient-dense, lower-calorie options are better for your heart and your waistline.
• Read labels regularly. Make sure you read the nutrition labels when you’re grocery shopping. If an item you’re considering has more than five ingredients, and you can’t recognize or pronounce them, it’s probably ultra-processed.
• Make your own meals. Most food from chain restaurants is highly processed. Instead of dining out, try cooking heart-healthy meals at home with simple ingredients: fresh produce, lean meats and whole grains.

“It can be tough to completely eliminate ultra-processed foods from your diet, but even just reducing your intake can improve your cardiovascular health,” said Dr. Alexander.