Processed foods, which are often high in sugar, sodium, and saturated and trans fats, have become a staple in Western diets. These foods are convenient, widely available, and sometimes cheaper than fresh whole foods.

However, their consumption has been linked to a range of negative health outcomes, including cardiovascular disease and premature death.

What are Processed Foods?

Processed foods are foods that have been altered from their natural state. They can come in the form of canned, frozen or packaged food.

Almost all commercially available foods are processed to some extent, such as soft drinks, candy, and even fresh vegetables like lettuce if they’re washed, bagged, and cut. However, not all processed foods are unhealthy. Some types of processed foods, such as frozen vegetables, canned tuna, and whole grain bread, can be part of a healthy diet.

The problem lies with ultra-processed foods, which are made with industrial additives and often contain a long list of unrecognizable ingredients.

Cardiovascular Disease and Processed Foods

The link between processed foods and cardiovascular disease is well-established. A diet high in processed foods has been shown to increase the risk of developing several risk factors, including:.

High blood pressure
High cholesterol
High triglycerides
Insulin resistance
Inflammation

These factors can collectively put a person at higher risk of developing cardiovascular disease, such as heart attack or stroke.

A study published in 2016 found that a diet composed of high levels of processed foods was associated with a 12% increased risk of cardiovascular disease and a 13% increased risk of all-cause mortality.

Sugar and Processed Foods

One of the major culprits in processed foods is sugar. While our bodies need glucose, the type of sugar found in processed foods is a refined form of sugar, such as high fructose corn syrup.

This type of sugar is rapidly absorbed into the bloodstream, causing a spike in blood sugar levels. Over time, this can lead to insulin resistance and type 2 diabetes, as well as other health issues like non-alcoholic fatty liver disease, and metabolic syndrome.

Sodium and Processed Foods

Sodium is another ingredient found in high amounts in processed foods. While our bodies need a small amount of sodium for proper muscle and nerve function, consuming too much can have negative health effects.

Excess sodium intake can lead to high blood pressure, which is a major risk factor for cardiovascular disease.

Saturated and Trans Fats and Processed Foods

Processed foods are also often high in saturated and trans fats. These types of fat have been linked to an increased risk of cardiovascular disease, as they can raise cholesterol levels and contribute to insulin resistance.

Trans fats are particularly harmful, as they not only raise LDL (bad) cholesterol levels but also lower HDL (good) cholesterol levels.

Preservatives and Additives in Processed Foods

Many processed foods also contain preservatives and additives to extend their shelf life and enhance their flavor and appearance.

While these ingredients are generally recognized as safe, there is concern that some of them may have negative health effects. For example, some studies have linked certain additives to hyperactivity in children, while others have suggested a potential link between some preservatives and cancers.

Conclusion

The consumption of processed foods is widespread in Western countries. However, the negative impact of these foods on our health cannot be ignored.

Processed foods high in sugar, sodium, and saturated and trans fats have been linked to a range of negative health outcomes, including cardiovascular disease, Type 2 diabetes, cancer, and premature death. While not all processed foods are unhealthy, it is important to limit the intake of ultra-processed foods and instead rely on whole, fresh foods for optimal health.