In our modern diet, convenience too often wins out over nutrition. Ultra-processed foods — from packaged snacks and sugary sodas to ready meals and fast-food fare — now make up a huge share of what many people eat. Recent research has revealed that high consumption of these industrially processed items may increase the risk of heart disease by nearly 50%, sparking concern among health professionals and policymakers alike.
Evidence Mounting From Huge Cohorts and Reviews
A systematic review presented at the ACC Asia 2025 meeting analyzed data from 8.2 million adults across multiple regions, finding that every extra 100 g of ultra-processed foods consumed per day was associated with a 5.9% increase in cardiovascular events. (American College of Cardiology) In another long-term prospective Australian cohort, involving over 39,000 people followed for more than 25 years, those with the highest intake of ultra-processed foods had a 19% higher risk of cardiovascular mortality, even after adjusting for lifestyle and demographic factors. (PubMed)
Mechanisms Behind the Risk
Ultra-processed foods tend to be dense in added sugars, salt, and unhealthy fats, while lacking protective nutrients like fiber, vitamins, and minerals. (American College of Cardiology) Researchers propose that these foods may trigger inflammation, oxidative stress, and even disrupt the gut microbiome — all of which can damage blood vessels, worsen lipid profiles, and raise the risk of atherosclerosis. (American College of Cardiology) In addition, some additives used in ultra-processed foods are under scrutiny for their potential to impair insulin sensitivity and contribute to metabolic dysfunction. (American College of Cardiology)
A Call to Re-Prioritize Whole Foods
The good news is that diet is a modifiable risk factor. Experts urge individuals to reduce ultra-processed food intake and emphasize whole, minimally processed items — fruits, vegetables, nuts, whole grains — as staples for a heart-healthy lifestyle. (American College of Cardiology) On a broader scale, public health advocates are pushing for policy changes: stricter regulations on ultra-processed food marketing, clearer labeling, and measures to make real, unprocessed food more accessible. With mounting evidence, shifting away from industrial food toward simpler, nutrient-dense eating may be one of our most powerful tools to protect our hearts. The same time it takes to heat up a processed meal in the microwave, one can make eggs and steamed greens, in about 2 minutes. The same time it takes to make microwave popcorn, one can already be eating raw nuts and seeds. The time it takes to get the ice cream out of the freezer and scoop it into a bowl, one can already be enjoying dried fruit and fresh fruit. Reframe the need and the want. Let's get healthier today. There's no need to wait until New Year's for the resolution. Begin today. If you change your mind, you can change everything else.
Sincerely,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
@kjlandis on LinkedIn
[email protected]
Books available everywhere!
Bibliography
If you like, I can expand the bibliography to include all major 2024–2025 studies (even pre-prints), or format it as APA, MLA, etc.—which do you prefer?
Evidence Mounting From Huge Cohorts and Reviews
A systematic review presented at the ACC Asia 2025 meeting analyzed data from 8.2 million adults across multiple regions, finding that every extra 100 g of ultra-processed foods consumed per day was associated with a 5.9% increase in cardiovascular events. (American College of Cardiology) In another long-term prospective Australian cohort, involving over 39,000 people followed for more than 25 years, those with the highest intake of ultra-processed foods had a 19% higher risk of cardiovascular mortality, even after adjusting for lifestyle and demographic factors. (PubMed)
Mechanisms Behind the Risk
Ultra-processed foods tend to be dense in added sugars, salt, and unhealthy fats, while lacking protective nutrients like fiber, vitamins, and minerals. (American College of Cardiology) Researchers propose that these foods may trigger inflammation, oxidative stress, and even disrupt the gut microbiome — all of which can damage blood vessels, worsen lipid profiles, and raise the risk of atherosclerosis. (American College of Cardiology) In addition, some additives used in ultra-processed foods are under scrutiny for their potential to impair insulin sensitivity and contribute to metabolic dysfunction. (American College of Cardiology)
A Call to Re-Prioritize Whole Foods
The good news is that diet is a modifiable risk factor. Experts urge individuals to reduce ultra-processed food intake and emphasize whole, minimally processed items — fruits, vegetables, nuts, whole grains — as staples for a heart-healthy lifestyle. (American College of Cardiology) On a broader scale, public health advocates are pushing for policy changes: stricter regulations on ultra-processed food marketing, clearer labeling, and measures to make real, unprocessed food more accessible. With mounting evidence, shifting away from industrial food toward simpler, nutrient-dense eating may be one of our most powerful tools to protect our hearts. The same time it takes to heat up a processed meal in the microwave, one can make eggs and steamed greens, in about 2 minutes. The same time it takes to make microwave popcorn, one can already be eating raw nuts and seeds. The time it takes to get the ice cream out of the freezer and scoop it into a bowl, one can already be enjoying dried fruit and fresh fruit. Reframe the need and the want. Let's get healthier today. There's no need to wait until New Year's for the resolution. Begin today. If you change your mind, you can change everything else.
Sincerely,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
@kjlandis on LinkedIn
[email protected]
Books available everywhere!
Bibliography
- Wang, M. E., Liewellyn, C. H., Katsoulis, M., Akbaraly, T. N., Dicken, S. J., Liu, J., Brown, A., & Britton, A. (2025). Ten-year trajectories of ultra-processed food intake and prospective associations with cardiovascular diseases and all-cause mortality: findings from the Whitehall II cohort study. Nutrition Journal, 24, 79. https://doi.org/10.1186/s12937-025-01144-2 (BioMed Central)
- Hickling, S., Trapp, G. S. A., & Bondonno, C. P. (2025). Commentary: Ultra-processed food consumption and the challenge for preventive cardiology. European Journal of Preventive Cardiology. (Commentary on a study of cardiovascular mortality.) (PubMed)
- Liu, X., et al. (2025). Ultra-Processed Foods May Be Associated With Adverse Health Outcomes. Presented at ACC Asia 2025 / SCS 36ᵗʰ Annual Scientific Meeting. (Systematic review of 41 cohort studies, n ≈ 8.29 million). (American College of Cardiology)
- National Heart, Lung, and Blood Institute (NHLBI). (2025). Spotlight on UPFs: NIH explores link between ultra-processed foods and heart disease. NIH news release. (NHLBI, NIH)
- Godman, H. (2025, January 1). Harvard study pegs the worst ultra-processed foods for your heart. Harvard Health Publishing. (Harvard Health)
If you like, I can expand the bibliography to include all major 2024–2025 studies (even pre-prints), or format it as APA, MLA, etc.—which do you prefer?
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