A groundbreaking study from Harvard, published in September 2024 in The Lancet, has brought alarming evidence about the link between ultra-processed foods (UPFs) and cardiovascular disease (CVD). This research highlights why moving away from ultra-processed foods is essential for heart health and overall wellness.

What are ultra-processed foods?

Ultra-processed foods are industrial products that go through multiple processes to enhance shelf life, taste, and appearance. These foods are often high in added sugars, unhealthy fats, sodium, and contain artificial additives, such as stabilizers, emulsifiers, and flavor enhancers. Think of items like:

  • Sugary drinks – sodas, energy drinks, and packaged fruit juices
  • Processed meats – hot dogs, sausages, bacon, and deli meats
  • Packaged snacks – chips, crackers, and cookies
  • Ready-to-eat meals – frozen dinners, instant noodles, and canned soups
  • Sweetened breakfast cereals – cereals with added sugars and artificial flavorings
  • Sugary desserts – cakes, pastries, and packaged sweets
  • Fast food – burgers, fries, and fried chicken
  • Artificially flavored dairy products – sweetened yogurts, flavored milk drinks
  • Processed cheese products – cheese slices, cheese spreads
  • Energy bars and protein bars – heavily processed snack bars with artificial additives and sweeteners

The impact on cardiovascular health

The study analyzed data from three large U.S. prospective cohorts, including the Nurses’ Health Study and the Health Professionals Follow-up Study, with over 200,000 participants. The findings revealed that individuals consuming the highest amounts of UPFs had an 11% higher risk of developing cardiovascular disease and a 16% increased risk of coronary heart disease (CHD). These foods also slightly elevated the risk of stroke by 4%.

Specific types of UPFs were particularly harmful. Processed meats and sugar-sweetened beverages were strongly linked to higher cardiovascular risks, whereas foods like yogurt and dairy-based desserts showed a modest protective effect.

Why should you be concerned?

UPFs are more than just a source of empty calories; they contain compounds that can disrupt your body’s normal metabolic processes. These foods promote obesity, hypertension, and diabetes—well-established risk factors for heart disease. Furthermore, substances used in packaging and production, such as bisphenol-A and advanced glycation end products, can cause inflammation and damage to cardiovascular tissues, leading to long-term health consequences.

What Loodus BIOSPA recommends

Our holistic philosophy encourages natural detoxification and mindful eating habits that prioritize whole, minimally processed foods.

Tips to Reduce UPFs in your diet:

  • Read labels carefully: look for hidden sugars, artificial additives, numbers and ingredients that are hard to pronounce.
  • Opt for whole grains: swap refined, ultra-processed grains with nutrient-dense options like quinoa, brown rice, or oats.
  • Stay hydrated with water: avoid sugary drinks and opt for water or herbal teas to stay hydrated and energized.
  • Prioritize fresh, natural foods: fill your plate with a variety of colorful fruits, vegetables, and whole foods to nourish your body and support heart health.

The evidence is clear—ultra-processed foods are harmful to your heart and long-term health. By steering away from ultra-processed products, you can significantly reduce your risk of cardiovascular diseases and improve your overall vitality. At Loodus BIOSPA, we support your journey to a healthier life through mindful, nutrient-rich eating practices.

It’s never too late to make a change; your heart will thank you for it.

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P.S. Have a question about your diet? Our nutrition experts are here to help! Reply to this email or book a consultation today

              

Source: Mendoza K, Smith-Warner SA, Rossato SL, et al. Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis of prospective cohort studies. Lancet Reg Heal. 2024;37

 

https://www.thelancet.com/pdfs/journals/lanam/PIIS2667-193X(24)00186-8.pdf