If you frequently eat chips, hot dogs, frozen meals, and sugary drinks, there’s some important research you might want to consider.
A recent report by the American College of Cardiology indicates that individuals consuming more than nine servings of ultra-processed foods daily face a 67% higher risk of heart attack, stroke, or death due to heart disease compared to those who have just one serving a day.
Additionally, the study reveals that with every serving consumed, the risk of these events increases by over 5%. For Black Americans, the risk rises by more than 6% with each extra serving.
Dr. Michele Arthurs, a lifestyle medicine physician with Kaiser Permanente, mentioned to WTOP that checking the ingredient label can help you determine whether a food is ultra-processed.
“If you see a long list of ingredients, many of which might be hard to pronounce—often additives or chemicals used for preservation—you’re likely looking at an ultra-processed item,” she explained.
These foods are typically high in sugar, salt, and saturated fat.
“Our bodies have to work hard to process them, leading to inflammation,” Arthurs noted.
She acknowledged that giving up ultra-processed foods completely can be challenging for many. Instead, she advises moderation.
“It’s not that you can’t enjoy that ballpark hot dog,” she added, suggesting that cutting it in half and sharing with someone is a smart choice.
Some other tips she offers for reducing ultra-processed food intake include:
- Have a nutritious meal before heading to events, like a baseball game, where you know there will be plenty of ultra-processed options.
- If you enjoy sugary drinks, consider alternating them with beverages that are low in sugar.
- If you’re a fan of snacking on chips, try bringing an orange along and eat that first before reaching for the chips.
This research, which is based on data from over 6,800 adults in the U.S., will be shared at the ACC’s Annual Scientific Session from March 28-30 in New Orleans. The findings are also published in the journal JACC Advances.
