16/08/2025
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16/08/2025
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NEW YORK, Aug 16: The American Heart Association (AHA) has issued a new scientific advisory highlighting the health risks associated with ultra-processed foods, while also identifying some items within this category that may be less harmful when consumed in moderation.
Ultra-processed foods—which make up nearly 70% of the modern food supply—are increasingly linked to chronic diseases, including heart disease, type 2 diabetes, obesity, depression, and sleep disorders.
“Ultra-processed foods are such a large part of the American diet, and whatever we can do to steer our diet toward healthier options would be beneficial to our cardiovascular health,” said Dr. Cheng-Han Chen, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California.
What are ultra-processed foods?
The AHA used the NOVA scale to explain food classifications:
- Unprocessed/minimally processed foods: fresh fruits, vegetables, milk.
- Processed culinary ingredients: items like olive oil, almond flour.
- Processed foods: products with added sugar, oil, or salt such as canned fish or some cheeses.
- Ultra-processed foods: heavily modified with additives, preservatives, artificial colors or flavors—commonly packaged snacks, sweetened beverages, and ready-to-eat meals.
The advisory emphasized that most ultra-processed foods are also high in sodium, added sugars, and saturated fats—making them a “public health challenge.”
Still, the AHA noted that not all ultra-processed foods are equal. Some options can provide useful nutrients and convenience, particularly where access to fresh food is limited.
“Better” ultra-processed food choices
The AHA listed the following as comparatively better options when consumed in moderation:
- Low-sodium whole-grain breads and crackers
- Low-sugar yogurt
- Tomato-based sauces
- Nut- or bean-based spreads
- Flavored dry-roasted chickpeas
- Unsweetened dried fruit snacks
- High-fiber, low-sugar cereals
- Plant-based dairy and protein alternatives low in sodium, sugar, and saturated fat (e.g., soy milk, tofu)
“These foods can provide essential nutrients and help people access affordable, convenient meals,” said Keri Gans, R.D., author of The Small Change Diet.
The “worst” ultra-processed foods
The report also highlighted ultra-processed items most strongly linked to poor health outcomes, including:
- Chicken nuggets
- Hot dogs
- Sausages
- Sugar-sweetened beverages
- Processed cheese spreads
- Cookies, candies, gummy snacks
- Refined grain breads and tortillas
- Dairy-based desserts such as ice cream
- Packaged ready-to-heat meals with refined grains and processed meats
- Potato and tortilla chips
Experts cautioned that even the healthier options should not form the bulk of one’s diet.
“Think of healthier ultra-processed foods as a tool—something you can rely on when needed, but not the centerpiece of every meal,” said Dr. Danbee Kim, nutrition expert and weight loss surgeon at Rutgers New Jersey Medical School.
Registered dietitian Kathleen Moore added that these foods can be helpful for busy families, but encouraged limiting them to less than half of overall consumption.
The AHA recommends gradually replacing processed foods with whole foods such as fruits, vegetables, legumes, nuts, and whole grains.
“Be prepared by stocking your pantry with nutrient-rich staples like canned tomatoes, beans, and oatmeal,” Gans advised. “Small swaps, like choosing whole-grain bread instead of white, can make a big difference.”
Dr. Chen emphasized, “We should prioritize whole foods over processed options whenever possible. It’s progress, not perfection, that counts.”Dr. Chen emphasized, “We should prioritize whole foods over processed options whenever possible. It’s progress, not perfection, that counts.”
