Looking to minimize your consumption of ultra-processed foods? One effective strategy is to increase your home cooking, avoid late-night eating, and take your time while chewing.
These suggestions come from healthcare professionals who are raising awareness about the significant and rising health risks associated with ultra-processed foods (UPFs) globally.
Additional recommendations from experts include opting for plain yogurt instead of flavored varieties, substituting sugary beverages with water, and carefully examining nutrition labels and ingredient lists before making any food purchases.
Specialist cardiologists are being encouraged to relay these guidelines to patients who either have heart disease or are at risk of developing it. Approximately 8 million individuals in the UK are believed to be diagnosed with cardiovascular conditions, which are responsible for around 170,000 fatalities each year, making it one of the leading causes of death in the country. This population is at risk of experiencing heart attacks, strokes, or conditions such as atrial fibrillation.
The recommendations are part of a recent “clinical consensus statement” aimed at addressing UPF, created by the European Society of Cardiology and the European Association of Preventive Cardiology. They outline specific actions cardiologists should take when discussing health with their patients.
For instance, the statement suggests that healthcare providers should “promote more frequent home cooking,” “explore the advantages of avoiding late-night meals with patients,” and “advise the consumption of high-fiber, minimally processed foods while encouraging slower, mindful eating to increase satiety and decrease UPF consumption,” as detailed in a publication in the European Heart Journal on Thursday.
It is also recommended that cardiologists include discussions about UPFs in their consultations. They should routinely inquire about the patients’ UPF intake and integrate UPF-related counseling during outpatient visits and standard lifestyle evaluations, especially in the context of preventive cardiology.
Utilizing visual aids, such as images of UPFs available in stores, is advised to effectively communicate the characteristics of these low-nutritional-value foods, rather than relying solely on verbal descriptions, according to the statement.
“Healthcare providers need to engage in more practical discussions with heart patients regarding their daily dietary choices. This translates to encouraging individuals to cook more meals at home when possible, though it can be challenging, as well as choosing fresh or minimally processed foods, and reducing consumption of items like sugary beverages, packaged snacks, processed meats, ready-made meals, and takeout that are typically high in salt, sugar, and unhealthy fats,” stated Dr. Kawther Hashem, a senior lecturer in public health nutrition at Queen Mary University of London and head of research at Action on Salt and Sugar.
Doctors should particularly advise patients with existing heart conditions to limit their salt intake, as it contributes to elevated blood pressure, a significant factor in heart disease, stroke, and kidney issues, she emphasized.
“For individuals with heart conditions, lowering salt is crucial as it assists in reducing blood pressure, a primary risk factor for heart disease, stroke, and kidney ailments. Minimizing sugary foods and drinks can also help decrease calorie intake and mitigate the risk of weight gain and type 2 diabetes,” she added.
Professor Luigina Guasti, a co-author of the statement, noted, “Research indicates that individuals who prepare more meals at home generally enjoy a better quality diet and consume fewer ultra-processed foods. Even modest and gradual increases in home-cooked meals can lead to health improvements over time.”
Reducing intake of sugary drinks, packaged snacks, and processed meats—common forms of UPFs—would represent a “positive initial step toward achieving a healthier diet,” she commented.
The paper is based on a comprehensive review of existing evidence regarding the health risks associated with UPFs. It reaffirmed the established dangers of frequent UPF consumption, which is linked to increased risks of obesity, diabetes, hypertension, chronic kidney disease, and mortality from cardiovascular disease.
Tracy Parker, a senior dietitian with the British Heart Foundation, remarked that while individuals can strive to reduce their UPF intake, government intervention is also necessary to foster a healthier food landscape.
