Ultra-Processed Foods: Understanding the Risks, Marketing, and How to Reduce Intake

Leading cardiology groups are calling on patients—especially those with heart disease or at risk—to drastically cut back on ultra-processed foods (UPFs) and adopt healthier eating habits, including cooking more at home. In a new clinical consensus statement, experts emphasize that reducing UPF intake is a key step toward improving heart health and preventing chronic conditions linked to poor diet.

The advice comes as global consumption of UPFs—such as packaged snacks, sugary drinks, ready meals, and processed convenience foods—continues to rise, despite mounting evidence of their harmful effects on cardiovascular health. Cardiologists now recommend that patients prioritize home-cooked meals, choose plain over flavored or sweetened yoghurts, replace sugary drinks with water, and carefully read nutrition labels before purchasing any food.

“Ultra-processed foods are designed to be hyper-palatable, making them difficult to resist, but their long-term consumption is strongly associated with an increased risk of heart disease, obesity, and type 2 diabetes,” said the consensus statement, which was published on May 6, 2026. The document also advises eating more slowly and avoiding late-night eating, as these habits can help reduce overall UPF intake.

Why Ultra-Processed Foods Are a Growing Health Concern

Ultra-processed foods make up a significant portion of the modern diet, with some estimates suggesting they account for up to 70% of packaged food products on supermarket shelves. These foods are typically high in added sugars, unhealthy fats, and salt, while being low in fiber, vitamins, and minerals. Research published in peer-reviewed journals, including Nature Food and Current Nutrition Reports, has linked high UPF consumption to a higher risk of obesity, metabolic syndrome, and cardiovascular disease.

One of the most alarming aspects of UPFs is how they are deliberately designed and marketed to be irresistible. Companies use a combination of flavor enhancers, artificial colors, and textures to make these foods more appealing, often targeting children and busy adults who value convenience. A 2026 analysis in The Conversation explains that UPFs are engineered to trigger cravings and override natural satiety signals, making it easier for consumers to overeat without realizing it.

“The marketing of ultra-processed foods plays on human psychology, making these products seem like the easiest and most rewarding choice,” the analysis states. “This is particularly concerning for vulnerable groups, such as children and those with limited time or cooking skills.”

How to Reduce UPF Intake: Practical Steps for Better Heart Health

The cardiologists’ recommendations offer practical steps for reducing UPF consumption:

• Cook at home more often: Preparing meals from scratch allows for greater control over ingredients and portion sizes.
• Choose whole, minimally processed foods: Opt for fresh fruits and vegetables, whole grains, nuts, and lean proteins instead of packaged alternatives.
• Avoid flavored and sweetened products: Plain yoghurts, unsweetened beverages, and natural seasonings are healthier choices.
• Read nutrition labels: Look for foods with short ingredient lists and avoid those with added sugars, hydrogenated oils, or artificial additives.
• Eat more slowly and mindfully: This can help prevent overeating and improve digestion.
• Avoid late-night eating: Late meals are often linked to higher UPF consumption and poorer metabolic health.

While the evidence against UPFs is compelling, experts acknowledge that changing dietary habits is challenging, especially in a food environment dominated by convenience and marketing. However, the consensus statement underscores that even small reductions in UPF intake can have meaningful benefits for heart health and overall well-being.

What Comes Next: Research and Policy Efforts

Ongoing research continues to explore the biological mechanisms by which UPFs contribute to chronic diseases, with studies examining their impact on gut health, inflammation, and metabolic processes. Public health advocates are also pushing for clearer labeling and stricter regulations on the marketing of UPFs, particularly to children.

For individuals looking to make a change, the cardiologists’ advice is clear: small, consistent steps toward a less processed diet can lead to significant improvements in heart health and quality of life. As the global burden of diet-related diseases continues to rise, reducing UPF intake remains one of the most effective strategies for prevention.