Top Ultra-Processed Foods to Cut First for Heart Health: Expert Priorities

Why Not All Ultra-Processed Foods Are Created Equal

Ultra-processed foods (UPFs)—defined by their heavy use of added sugars, fats, artificial additives, or preservatives—have surged into the spotlight due to links with obesity, heart disease, and type 2 diabetes. Yet not all UPFs are equally harmful. A 2024 study in JAMA Cardiology (involving 200,000 U.S. adults) identified specific categories most strongly tied to cardiovascular risks, while experts stress that some UPFs retain nutrients, making blanket avoidance unnecessary. Here’s where to focus your efforts first.

1. Processed Meats: The Carcinogenic and Heart-Damaging Culprits

Processed meats—including bacon, sausages, hot dogs, and deli ham—top the risk list. "They’re consistently linked to major causes of death," says Mingyang Song, ScD, associate professor of nutrition at Harvard T.H. Chan School of Public Health.

• Why they’re dangerous: High in sodium (up to 1,500mg per 2-ounce serving) and saturated fat, they drive hypertension and atherosclerosis. The International Agency for Research on Cancer (IARC) classifies them as Group 1 carcinogens (cancer-causing).
• The 2024 study found every 50g daily serving (about 2 slices of deli ham) raised cardiovascular disease risk by 9%.

Swap smarter: Replace deli meats with roasted chicken, grilled turkey, or canned tuna in salads or wraps. Use small amounts of bacon as a flavor booster (e.g., crumbled on salads) instead of main ingredients.

2. Sugar-Sweetened Beverages: Liquid Calories with Hidden Costs

Soda, sweet tea, energy drinks, and fruit cocktails are "liquid UPFs" with outsized risks. "They’re linked to obesity, diabetes, and heart disease, and even contribute to tooth decay," notes Bonnie Liebman, MS, Director of Nutrition at the Center for Science in the Public Interest.

• Key data: A 12-ounce soda packs 39g of sugar (nearly 100% of the AHA’s daily added sugar limit for women). The 2024 study tied just one daily serving to a 7% higher cardiovascular risk.

Better options: Opt for water infused with citrus/herbs, unsweetened tea (hot or iced), or naturally sparkling water. Avoid diet drinks—while calorie-free, they’re linked to metabolic disruptions, warns Valerie Sullivan, PhD, RDN, of Johns Hopkins Bloomberg School of Public Health.

3. Commercially Fried Foods: Nutrient-Poor and Carcinogen-Rich

Fried snacks like french fries, packaged chips, and meat nuggets are UPFs at their worst. "Frying creates acrylamide—an IARC-listed probable carcinogen—and adds trans fats," explains Sullivan.

• Nutritional deficit: A medium fast-food fries serving has 365 calories but just 2g of fiber and 3% of daily vitamin C needs.

Healthier swaps: Bake instead of fry—try oven-roasted potatoes with olive oil or air-fried vegetable chips. For craveable crunch, opt for minimally processed nuts or seeds.

FAQ: Should I Avoid All Ultra-Processed Foods?

Q: Some UPFs have added vitamins—are they safe? A: Yes, but prioritize whole foods. For example, whole-grain bread (a UPF with fiber and B vitamins) is lower-risk than processed meats. Focus on reducing high-risk UPFs first.

Take Action: Start Small

Cutting UPFs doesn’t require perfection. Begin by swapping one high-risk item weekly—replace soda with infused water, use roasted chicken instead of deli ham, or bake your fries. Over time, these changes can lower heart disease risk and boost overall health.

Sources: Harvard T.H. Chan School of Public Health, Johns Hopkins Bloomberg School of Public Health, IARC, 2024 JAMA Cardiology study