Nine Daily Servings of Ultra-Processed Foods Raises Heart Death Risk by 67%
A groundbreaking new analysis of federal health data has revealed a stark connection between ultra-processed food consumption and cardiovascular mortality. According to research presented by the American College of Cardiology, adults who consume nine servings of ultra-processed foods each day face a staggering 67 percent increased risk of dying from heart attack, stroke, or heart disease.
Decade-Long Dietary Patterns Show Cumulative Danger
The study, which examined health data collected from thousands of Americans between 2000 and 2012, found that this elevated risk develops over approximately a decade of consistent consumption. Each additional daily serving of salty, fatty, or sugary ultra-processed foods raises the risk of life-threatening cardiac events by around 5 percent.
"Regardless of the amount of calories you consumed per day, regardless of the overall quality of your diet ... the risk associated with higher ultraprocessed food intake was still about the same," explained Dr. Amier Haidar, a cardiology fellow at the University of Texas Health Science Center and lead author of the research.
What Constitutes a Serving?
Researchers emphasize that reaching these serving amounts may be easier than many realize. For context, a single serving of Chips Ahoy! cookies is defined as three cookies, while a serving of Lay's potato chips equals 15 chips. Notably, an eight-ounce bag of Lay's can contain more than 200 chips, illustrating how quickly consumption can accumulate.
Americans currently derive nearly two-thirds of their daily diet from ultra-processed foods, which extensive previous research has linked to heart disease, stroke, cancer, depression, and premature death.
Disproportionate Impact on Black Americans
This study represents one of the first examinations of ultra-processed food and heart disease risk in a racially diverse American adult population. The analysis utilized decades of data from more than 6,800 U.S. adults aged 45 to 84, gathered from the federal Multi-Ethnic Study of Atherosclerosis (MESA).
The findings revealed significant disparities: while one additional serving of ultra-processed foods was associated with a 5.1 percent increased risk of cardiac events overall, this percentage rose to 6.1 percent among Black Americans. People who consumed the most ultra-processed food averaged 9.3 daily servings, compared to just 1.1 servings among those who consumed the least.
Researchers suggest that socio-economic and environmental factors likely contribute to this disparity, as some minority and low-income communities face greater challenges accessing fresh, nutritious food alternatives.
Broader Context and Reversibility
These findings align with other recent research, including a February study from Florida Atlantic University which reported that people obtaining most of their daily calories from ultra-processed foods face a 47 percent higher risk of cardiovascular disease.
Dr. Haidar noted that fried foods, smoked meats, and other ultra-processed options typically contain higher levels of sugar, salt, fat, and carbohydrates. "Ultra-processed foods are associated with an increased risk for heart disease, and while many of these products may seem like convenient on-the-go meal or snack options, our findings suggest they should be consumed in moderation," he cautioned.
Despite the concerning statistics, researchers from Harvard Medicine indicate that some impacts of ultra-processed foods on the heart, gut, and brain can be reversed over years through dietary changes. Switching to a nutritious, balanced diet rich in fruits, vegetables, lean proteins, and fiber can help mitigate these health risks over time.
