Ultra-Processed Foods & Cardiovascular Disease Risk

How Ultra-Processed Foods Affect Cardiovascular Disease Risk

High-Intake of Ultra-Processed Foods May Increase Your Risk of Cardiovascular Diseases and Stroke

Consuming ultra-processed foods (UPFs) is a common practice in modern society, and a recent study has shed light on the potential risks associated with their consumption. The researchers found that a high intake of UPFs may increase the risk of cardiovascular diseases (CVD) and stroke.

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What are Ultra-Processed Foods?

Ultra-processed foods are edible products that contain ingredients that extend palatability, profitability, and shelf-life. These foods are often highly processed, containing multiple added ingredients that cannot be recreated in a home kitchen. Examples of UPFs include processed meats, packaged snacks, packaged baked goods, ice cream, soda, and frozen meals.

How were the Study Conducted and What Does it Suggest?

The study involved two parts. The first part analyzed data from three large cohorts to examine the connection between high UPF intake and CVD, CHD, and stroke. The second part involved a meta-analysis of 19 previous studies on this topic.

The researchers used data from the Nurses’ Health Study (NHS), the Nurses’ Health Study II (NHS II), and the Health Professionals Follow-Up Study (HPFS). These cohorts included 121,701 female nurses, 116,340 female nurses, and 51,529 men, respectively.

Participants filled out food frequency questionnaires every 2-4 years, and diet quality was determined using a validated assessment. Daily total energy and UPF intakes were calculated, and researchers followed participants’ medical records for death certificates and diagnoses, specifically, CVD, CHD, and stroke.

The Findings

After analyzing the data, the researchers found that a higher total UPF intake was associated with a higher risk of CVD, CHD, and stroke. Specifically, compared to those with a lower overall intake of UPFs, those with the highest intake of UPFs appeared to have a 17% higher risk of CVD, a 23% higher risk of CHD, and a 9% higher risk of stroke.

Certain foods were also associated with higher or lower risk. For example, a high intake of sugar-sweetened beverages and processed meats was associated with higher CVD, CHD, and stroke risk. Artifically-sweetened beverages were also linked to greater CVD and CHD risk.

On the other hand, ultra-processed savory snacks, cold cereals, and yogurt/dairy-based desserts were inversely associated with CVD and CHD risk, meaning they were linked to lower risk. Ultra-processed bread and cold cereals were also associated with lower stroke risk.

How Does this Apply to Real Life?

The study’s findings highlight the importance of being mindful of UPF intake in our daily lives. Here are some tips to help you make healthier choices:

• Be a wise consumer of whole-grain foods and read labels. Some whole-grain foods can still contain high levels of added sugar, fat, and salt.
• Choose plain yogurt and add your own extras, like honey and fruit, to sweeten it. If you’re choosing low-fat or no-fat yogurt, be aware that it may have some sort of thickener added to it.
• Consider swapping soda for sparkling water and add herbs and fruit to it for flavoring.
• Opt for healthier varieties of deli meat, such as nitrate- and nitrite-free options.

The Bottom Line

Based on their findings, the researchers suggest that soda and processed meats should be limited or avoided due to their adverse association with CVD, CHD, and stroke. They also recommend watching out for sodium content, saturated fats, added sugars, and non-essential artificial chemicals in potentially healthy UPFs, like whole-grain bread, cereal, and savory snacks.

FAQs

Q: What are ultra-processed foods?

A: Ultra-processed foods are edible products that contain ingredients that extend palatability, profitability, and shelf-life.

Q: What are the risks associated with consuming ultra-processed foods?

A: Consuming high amounts of ultra-processed foods may increase the risk of cardiovascular diseases (CVD) and stroke.

Q: Which foods are considered ultra-processed?

A: Examples of ultra-processed foods include processed meats, packaged snacks, packaged baked goods, ice cream, soda, and frozen meals.

Q: How can I make healthier choices in my daily life?

A: You can start by being a wise consumer of whole-grain foods, choosing plain yogurt and adding your own extras, swapping soda for sparkling water, and opting for healthier varieties of deli meat.