Most Americans get over half their daily calories from ultra-processed foods (UPFs), the American Heart Association reports. These foods are popular for a reason—they're convenient, made to taste great and often more affordable. But they can also raise your risk for serious health conditions.
UPFs are considered the most processed foods
They're multi-ingredient foods with additives meant to improve shelf life, appearance, flavor or texture. Examples include:
• Sugar-sweetened drinks.
• Ultra-processed meats, such as deli meat.
• Sweet or salty packaged snacks.
• Canned or instant soups.
That said, some UPFs—for instance, vitamin-fortified foods—can support a healthy diet.
How UPFs affect health risks
Because UPFs contain a lot of salt, sugar and saturated fats, eating them regularly has been linked to health issues, such as:
Worse brain health. Eating UPFs often is linked to problems with attention, planning and decision-making and to a higher risk of stroke and Alzheimer's disease.
Heart disease risk. The more UPFs a person eats, the higher their risk for high blood pressure and heart attack, possibly related to inflammation, oxidative stress and blood vessel damage.
Diabetes. UPFs are often higher in calories and added sugars. Regularly eating UPFs can lead to weight gain, which increases the risk of both diabetes and obesity.
Cancer. Studies have linked UPFs to certain types of cancer, including breast, pancreatic, colorectal and ovarian cancers.
Ease UPFs out of your diet
You don't have to avoid UPFs completely. But scaling back could help your health. Start with a few small changes:
• Read food labels. Choose foods low in saturated fat, sodium and added sugar.
• Cook at home for more control over ingredients. Pick a few nights a week to try new recipes or old favorites.
• Make small swaps. Here's one: Try replacing deli meat with leftover roasted chicken.
• Keep healthy snacks on hand, where they're easy to grab.
Sources: Academy of Nutrition and Dietetics; American College of Cardiology; American Heart Association; American Institute for Cancer Research; American Medical Association