Results showed that an absolute 10%
increase in the proportion of ultra-processed
food in the diet was associated
with significantly higher rates of overall
cardiovascular disease, coronary
heart disease, and cerebrovascular
disease. Conversely, a strong association
was found between unprocessed
or minimally processed
foods and lower risks of
all evaluated diseases.
In the second study, the
research team analyzed
potential links between
ultra-processed food
intake and risk of death
from any cause. Their
findings are based on
19,899 Spanish university
graduates (7,786
A strong
association was
found between
unprocessed
or minimally
processed foods
and lower risks
of all evaluated
diseases.
men; 12,113 women)
with an average age of
38 years who completed
a 136-item dietary questionnaire as
part of the Seguimiento Universidad
de Navarra (SUN) study.
Foods were grouped according to
degree of processing and deaths were
measured over an average of 10 years.
Similar to the first study, this team
also found that a high consumption
of ultra-processed foods (more than
4 servings per day) was associated
with a 62% increased risk of all-cause
morality in comparison to consumption
of less than 2 servings per day.
For each additional daily serving of
ultra-processed food, mortality risk
relatively increased by 18% (a dose-response
effect).
Both studies are
observational so can't
establish causality, and
there's a possibility
that some observed
risks may be due to
factors not studied.
Regardless, both
studies took account
of well-known lifestyle
risk factors and markers
of dietary quality,
and the findings back
up other research linking highly processed
food with poor health.
A good rule of thumb is to avoid
foods that have a long shelf-life and/
or food items that contain more than
5 ingredients. Both are indicators of
over-processing and should be eaten
sparingly.
HEART HEALTHY SNACK IDEAS
CRUNCH DRINK SWEET
Apple slices
Carrot & celery sticks
Bell pepper slices
Roasted chickpeas
Popcorn (It’s a whole grain!)
Nuts & seeds (Healthy fats!)
Canned fruit (in natural juice)
Homemade banana bread
Raisins, dates, or figs
Frozen banana
Frozen grapes
Fresh fruit salad
Plain or sparkling water
Plain soy or almond milk
Unsweetened tea or coffee
100% fruit juice (small glass)
Low-sodium vegetable juice
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