Health experts warn ultra‑processed foods raise heart disease risk; Harvard recommends cholesterol‑lowering foods

Health and nutrition experts say that regular consumption of ultra‑processed foods—such as sugary drinks, packaged snacks, processed meats, fast‑food meals, industrial cookies and ready‑to‑heat meals—significantly increases the risk of cardiovascular events, including heart attacks, strokes, hypertension, obesity and type‑2 diabetes. These products are high in added sugars, sodium, saturated fats, preservatives and industrial additives, which can damage the circulatory system and promote inflammation.

In a separate report, Harvard's School of Public Health identified eleven foods that can help lower LDL (“bad”) cholesterol and support heart health when incorporated into a balanced diet. The list includes whole grains like oats, barley and brown rice; legumes such as beans and lentils; nuts (especially walnuts and almonds); eggplant; a variety of fruits and vegetables; vegetable oils rich in mono‑ and polyunsaturated fats (olive, canola, sunflower); plant sterols and stanols added to certain yogurts or spreads; fatty fish (salmon, mackerel, sardines, herring); soy products; and other sources of soluble fiber found in apples, pears, plums and broccoli. Experts advise reducing ultra‑processed food intake while increasing these healthier options to improve cardiovascular outcomes.