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Aug. 28, 2025—For most Americans, more than half of daily calories come from ultra-processed foods (UPFs), reports the American Heart Association (AHA). These foods are popular for a reason—they're convenient, made to taste great and often more affordable. They can also raise your risk for a range of serious health conditions.

What are processed foods?

It's important to keep in mind that not all processed foods are created equal. Technically, even cutting a fruit counts as processing. Foods can be processed (or altered) at different levels.

UPFs are considered the most processed. They're multi-ingredient foods with additives meant to improve shelf life, appearance, flavor or texture. They contain ingredients that are common in industrial food production, not home cooking.

Examples include:

• Sugar-sweetened drinks.
• Ultra-processed meats, such as deli meat.
• Sweet or salty packaged snacks.
• Canned or instant soups.

That said, UPFs can be part of a healthy diet. For example, fortified foods can help people get the vitamins they need. And UPFs also include:

• Whole-grain bread.
• Low-fat or low-sugar dairy products.
• Plant-based milks.

How UPFs affect health risks

Because UPFs often contain high amounts of salt, sugar and saturated fats, eating them regularly has been linked to negative health outcomes. Research has linked diets high in UPFs to:

Worse brain health. Eating UPFs often is linked to problems with brain functions, such as attention, planning and decision-making. It's also tied to higher risk of stroke and Alzheimer's disease.

One theory is that UPFs damage blood vessels in the brain, affecting the way it functions. They can also disrupt the gut microbiome, which may increase inflammation in the brain.

Higher risk of heart disease. According to the American College of Cardiology and the AHA, the more UPFs a person eats, the higher their risk for high blood pressure, heart attack and other health concerns.

These effects may be related to higher levels of inflammation, oxidative stress and damage to blood vessels.

Diabetes. People who eat a lot of UPFs are more likely to develop diabetes. This is because UPFs are often higher in calories and added sugars. Regularly eating UPFs can also lead to weight gain, which increases the risk of both diabetes and obesity.

Cancer. Studies have linked UPFs to certain types of cancer, including breast, pancreatic, colorectal and ovarian cancer. It's suggested that replacing even a small part of UPFs with whole, minimally processed foods can reduce the risk of several cancers.

Ease UPFs out of your diet

You don't have to avoid UPFs completely. But making them a smaller part of your overall eating pattern could help your health. Start with a few small changes:

Read food labels. Look for foods low in saturated fat, sodium and added sugar.

Make a date to eat in. Cooking at home gives you more control over ingredients. Pick a few nights a week to try new recipes or old favorites.

Make small swaps. For example, try replacing deli meat with leftover roasted chicken.

Plan your snacks. Keep healthy snack choices on hand, where they're easy to grab when you need them.

If you'd like help working through barriers to healthy eating, check out the Healthy eating hurdles assessment.

Sources

• Academy of Nutrition and Dietetics. "Processed Foods: A Closer Look." https://www.eatright.org/health/wellness/diet-trends/processed-foods-whats-ok-and-what-to-avoid.
• American Academy of Neurology. "How Ultra-Processed Foods Can Have a Negative Effect on Brain Health." https://www.brainandlife.org/articles/ultra-processed-foods-negative-effect-brain-health.
• American College of Cardiology. "Eating Ultra-Processed Foods May Harm Your Health." https://www.acc.org/About-ACC/Press-Releases/2025/05/08/14/10/Eating-Ultra-Processed-Foods-May-Harm-Your-Health.
• American Heart Association. "Can Processed Foods Be Part of a Healthy Diet?" https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/processed-foods.
• American Heart Association. "Excessive Ultraprocessed Foods (UPFs) and Poor Nutrition Tied to Poor Health." https://newsroom.heart.org/news/excessive-ultraprocessed-foods-upfs-and-poor-nutrition-tied-to-poor-health.
• American Institute for Cancer Research. "Ultra-Processed Foods and Cancer: What's the Connection?" https://www.aicr.org/resources/blog/ultra-processed-foods-and-cancer-whats-the-connection.
• American Medical Association. "What Doctors Wish Patients Knew About Ultraprocessed Foods." https://www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-patients-knew-about-ultraprocessed-foods.