By UTCardiothoracicSurgery.com Editorial Team
Short answer: If you want to cut back on ultra-processed foods for your heart, sugary drinks and processed meats are the best place to start. In one large Harvard study, those were the two categories tied to higher heart risk. Packaged snacks, sweetened cereals and instant oatmeal, and frozen meals and instant soups are also worth watching. They often carry a lot of sodium, added sugar or saturated fat. This guide shows how to spot them on a label.
“Most processed” is not a scientific ranking. These five categories are an editorial selection based on the research below. You don't need to eliminate every processed food. The goal is to rely on them less.
What “ultra-processed” means
A Stanford Medicine research dietitian describes ultra-processed foods as industrial formulations. They contain ingredients you wouldn't find in a typical kitchen, such as emulsifiers, colorings, flavor enhancers, bulking agents and gels. She adds that they tend to be higher in saturated fat, salt and sugar (Stanford Medicine, “Ultra-processed food: Five things to know,” July 2025).
Not all processing is a problem. The same Stanford piece notes that experts debate where processing ends and “ultra-processing” begins. It also notes that some ultra-processed foods are more nutritious than others.
Why it matters for your heart
In a large study from the Harvard T.H. Chan School of Public Health, higher ultra-processed food intake was associated with a greater risk of cardiovascular disease, coronary heart disease and stroke. Researchers split these foods into 10 categories. Two were linked to greater heart risk: sugar-sweetened drinks and processed meats. The study's senior author said reducing or eliminating those two should be a priority.
This kind of research shows association, not proof of cause. Harvard Health makes the same point about related studies.
The National Heart, Lung, and Blood Institute notes that ultra-processed foods overlap heavily with foods high in saturated fat, added sugar and sodium. Those are already known contributors to heart disease. An NHLBI program director suggests reading labels closely and choosing meals built around whole grains, fruits and vegetables.
The 5 food categories most worth limiting
1. Sugar-sweetened drinks
Sodas and other sweetened drinks were one of the two categories tied to heart risk in the Harvard Chan analysis. On the label, look at Added Sugars per serving, and check how many servings are in the bottle.
2. Processed meats
Processed meats were the second category tied to higher heart risk in the Harvard Chan analysis. NHLBI names hot dogs and deli meat as examples. On the label, check sodium and saturated fat.
3. Packaged snacks and chips
Stanford lists packaged snacks and potato chips among typical ultra-processed foods. Its dietitian also describes how these products are formulated to encourage overeating. On the label, check sodium per serving, then check the serving size and servings per container.
4. Sweetened cereals and flavored instant oatmeal
Stanford lists sweetened breakfast cereals as ultra-processed. It also points out that cereal varies: a whole-grain, low-added-sugar cereal can be more nutrient-dense than many other packaged options. A Northwell dietitian also lists flavored instant oatmeal packets with added sugar among foods to skip. Compare Added Sugars across boxes and packets.
5. Frozen meals, frozen pizzas and instant soups
Stanford lists frozen meals among ultra-processed foods. It names frozen pizzas and instant soups among foods that are often crammed with saturated fat, salt and sugar. Check sodium and saturated fat first.
Label-reading worksheet
Use this on any packaged food.
Step 1: Check the serving size
- Find the serving size and servings per container.
- If you eat the whole package, multiply every number by the servings in it.
- When comparing two products, make sure the serving sizes match (FDA).
Step 2: Apply the 5/20 rule
The FDA's general guide is that 5% Daily Value (%DV) or less of a nutrient per serving is low, and 20% DV or more is high. The FDA lists saturated fat, trans fat, sodium and added sugars as nutrients to get less of.
- Sodium: 20% DV or more per serving is high.
- Saturated fat: 20% DV or more per serving is high.
- Added sugars: the same 5/20 guide applies. Look at the Added Sugars line, because Total Sugars also includes naturally occurring sugars from fruit and milk.
Step 3: Scan the ingredient list for red flags
These are the kinds of ingredients Stanford's dietitian says you wouldn't find in a typical kitchen:
- Emulsifiers
- Colorings
- Flavor enhancers
- Bulking agents
- Gels
Step 4: Make the call
These are rules of thumb from this guide, not a clinical standard.
- High in sodium, saturated fat or added sugar, with a long list of the ingredients above: keep it occasional.
- One high number and a short ingredient list: compare it with a similar product.
- Low numbers and a short list of ingredients you recognize: good to go.
Simple swaps for the five categories
- Sugar-sweetened drinks: unsweetened options such as plain water or unsweetened tea or coffee (our editorial suggestion).
- Processed meats: a Northwell dietitian suggests nitrate-free turkey or roasted chicken breast in place of packaged deli meats.
- Packaged snacks and chips: a handful of nuts, perhaps with some dried fruit, as Stanford's dietitian suggests.
- Sweetened cereal and flavored instant oatmeal: plain rolled oats with cinnamon, apple or nut butter, a swap a Northwell dietitian suggests for flavored oatmeal packets.
- Frozen meals and instant soups: build meals around beans, whole grains and vegetables when you can. Stanford's dietitian recommends prioritizing these foods. When you buy jarred sauce, she suggests one with simple ingredients such as tomatoes, olive oil and herbs, and not too much salt.
Limits and who should get personal advice
- Studies on ultra-processed food show associations. They can't tell you what any single food does to your own heart.
- Experts still disagree on how to define “ultra-processed.” Use these categories as a practical guide, not a verdict.
- If you have heart disease, high blood pressure, kidney disease or diabetes, or you are recovering from heart surgery, follow the diet plan from your care team. Ask your doctor or a registered dietitian about your sodium, sugar and fat targets before you change how you eat.
What to do next
- Pick two or three packaged foods you buy often and run them through the worksheet.
- Replace one category from the list this week. A sugary drink or processed meat is a sensible first choice if you eat them regularly.
- Bring your questions to your doctor or dietitian, especially if you have a heart condition.
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Sources
- Stanford Medicine News Center, “Ultra-processed food: Five things to know” (July 15, 2025): med.stanford.edu
- Harvard T.H. Chan School of Public Health, “What ultra-processed foods are the least heart-healthy?” (September 10, 2024): hsph.harvard.edu
- Harvard Health, “Ultra-processed foods linked to poor heart health”: health.harvard.edu
- NHLBI, “Spotlight on UPFs: NIH explores link between ultra-processed foods and heart disease”: nhlbi.nih.gov
- FDA, “How to Understand and Use the Nutrition Facts Label”: fda.gov
- Northwell Health, “Ultra-Processed Foods to Avoid, From a Budget-Minded Dietitian” (swap ideas only): thewell.northwell.edu
This article is general education from the UTCardiothoracicSurgery.com Editorial Team. It is not medical advice and does not replace guidance from your own doctor or care team.