While processed foods are obviously bad for the health, it still doesn’t negate the fact that they are so convenient to eat on a daily basis. This is why it is a big part of so much American’s daily intake. The question is, what exactly do all these foods do to affect the heart? Yes, an occasional drive-thru or cheat meal won’t hurt in the long run, but just how much processed food is too much?
The American Heart Association (AHA) presented researched at their Scientific Sessions in 2019 which studied just how much ultra-processed food one can eat which will put the heart health at risk. The definition of ultra-processed food is made up of fats, added sugar, starches and additives like artificial flavoring. Processed meats, salty snacks, convenience store food and sodas are all part of this department.
The U.S. Centers for Disease Control and Prevention (CDC) researchers also analyzed data from the National Health and Nutrition Examination Survey from almost 13,500 adults throughout a five-year timeline. In this survey, the participants did a 24-hour dietary recall and also answered questions regarding their cardiovascular health.
Results proved that U.S. adults consume more than half of their dietary intake by eating ultra-processed foods. Apart from that, it showed that for every 5% increase in calories gained from eating these foods, the overall heart health saw an equal decrease.
The people that regularly eat 70% of their calories from processed food are 50% less likely to have good heart health as compared to those that eat less than 40% of their daily caloric intake. AHA Life’s Simple 7 defines the ideal cardiovascular health which includes measuring the blood pressure, cholesterol and blood sugar, as well as taking into consideration the diet, exercise, body weight, fat percentage and smoking status of a person.
Study author Zefeng Zhang, M.D., Ph.D., who is an epidemiologist made a statement saying:
“Healthy diets play an important role in maintaining a healthy heart and blood vessels. Eating ultra-processed foods often displaces healthier foods that are rich in nutrients, like fruit, vegetables, whole grains, and lean protein, which are strongly linked to good heart health. In addition, ultra-processed foods are often high in salt, added sugars, saturated fat and other substances associated with increasing the risk of heart disease.”
To make sure that you have a heart healthy diet, even changing the smallest things will make the biggest difference. By making small changes throughout the week such as avoiding drinking a soda for lunch, and cooking at home instead of going to the drive-thru will add up. By swapping healthier alternatives once in a while, you will be reducing your caloric daily intake from processed foods to below 40%.
Past president of the American Heart Association and dean of the College of Public Health and the University of Kentucky in Lexington said in a statement:
“There are things you can do every day to improve your health just a little bit. For example, instead of grabbing that loaf of white bread, grab a loaf of bread that’s whole grain or wheat. Try replacing a hamburger with fish once or twice a week. Making small changes can add up to better heart health.”
While you may be going through all the prepackaged foods you eat everyday like yogurt, protein bars, crackers and sweets throughout the day, Matthew Kadey, M.S., R.D., says you don’t have to worry.
“If you fill your meals and snacks with ‘less processed” types of foods like vegetables, whole fruits, whole grains, and less processed meats (i.e. chicken breast and not chicken nuggets), you should nail this goal,” says Kadey.
He adds that even for athletes, if they consume more than 40% of their caloric intake in ultra-processed foods, this amount is too much even if you are training at the same time. Instead, Kadey recommends that even athletes shouldn’t consume more than 25% calories from processed food a day.
How do you know you’re not consuming too much processed foods? It’s easy. Just buy prepackaged foods that are made with wholesome ingredients like fruit and nuts.
“It’s all about striking a better balance between using food to fuel your health and using certain foods to fuel your exercise efforts,” suggests Kadey.
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