Harvard researchers pinpoint TWO ultra-processed foods that surge heart attack risk – as well as 8 that surprisingly don’t

Sugary drinks and processed meats are the only two ultra processed foods associated with a higher risk of heart attacks and strokes, Harvard researchers have discovered.

The scientists used data collected from nurses and health professionals to test the risk of cardiovascular disease, heart disease and strokes from eating a range of different ultra-processed foods. 

But although they have long been vilified not all ultra-processed food (UPF) is made equal.

In fact, yoghurt, wholegrain bread and savoury snacks were shown to slightly reduce the risk of the diseases.    

The Nova system, developed by scientists in Brazil more than a decade ago, splits food into four groups based on the amount of processing it has gone through. Unprocessed foods include fruit, vegetables, nuts, eggs and meat. Processed culinary ingredients — which are usually not eaten alone — include oils, butter, sugar and salt

UPFs make up 57 per cent of the average UK diet — and the category includes fizzy drinks, processed meats like ham and bacon, as well as breakfast cereal. 

One sign of a UPF food is that it contains ingredients you wouldn’t find in your kitchen cupboard, such as unrecognisable colourings, sweeteners and preservatives.

Another clue, some experts say, is the unusually high amount of fat, salt and sugar in each item.

But supermarket staples such as breakfast cereals and pre-packaged bread can be mass-produced and are also considered to be ultra-processed.

That’s because they often contain extra ingredients such as emulsifiers, artificial flavours and sweeteners, instead of just flour, salt, yeast and water.

However, the study published in the Lancet this week suggests we should ‘deconstruct’ the ultra-processed food classification as many of the UPFs have a ‘diverse nutritional composition’ and therefore have cardiovascular benefits. 

UPF intake was assessed through food frequency questionnaires in three studies.  

Researchers looked at data from The NHS Nurses’ Health Study of 75,735 female nurses aged 30 to 55 years, a second nurses health study of 90,813 women aged 25 to 42 years and a follow-up study of 40,409 men aged 40 to 75 years.

Those who had prior cardiovascular disease, cancer or who had a high BMI were excluded from the study. 

A selection of UPFs were divided into ten groups: bread and cereals; sauces, spreads, and condiments; packaged sweet snacks and desserts; packaged savoury snacks; sugar-sweetened beverages; processed red meat, poultry, and fish; ready-to-eat/heat dishes; yoghurt/dairy-based desserts; hard liquors; artificially-sweetened beverages.

The scientists found there was an associated risk of consuming a diet heavy in sugary and artificially sweetened drinks and cardiovascular disease risk.

This risk was also found in diets high in processed meats, such as sausages, bacon and hotdogs. 

However, there were inverse associations observed for bread, breakfast cereal, yoghurt, dairy desserts and savoury snacks.  

Processed meats and soft drinks should be particularly discouraged due to their consistent adverse association with cardiovascular disease, coronary heart disease, and stroke, study authors said.

Food experts say some UPFs can be ‘part of a healthy diet’. Baked beans, fish fingers and wholemeal bread all make the cut, according to the British Nutrition Foundation (BNF). Tomato-based pasta sauces, wholegrain breakfast cereals and fruit yoghurts are also ‘healthier processed foods’, the charity says

But they stress some of the UPFs they studied had potential ‘cardioprotective benefits’, due to the vitamins, minerals and fibre found in them.

This included wholegrain breads as well as yoghurt, especially fermented types.

Study authors noted the benefit remained despite the usually high saturated fat and added sugar content of the dairy products. They added that yoghurts that contain probiotic bacteria or fatty acids may contribute to lower cardiovascular risk.

Professor Gunter Kuhnle, a food scientist and nutritionist based at the University of Reading, posted a graph from the study on X explaining that the data showed most UPF food groups ‘actually protect and reduce disease risk’.

‘The big problem is so many foods are classed as UPF,’ he told MailOnline.

‘Most studies show people who consume a lot of soft drinks, especially sugar and sweetened drinks, are more likely to be obese and suffer diabetes, as well as other diseases.

‘The data show a huge impact of sugar sweetened beverages and processed meat, while everything else is very neutral.’

For example, bread sold in supermarkets is often classed as a UPF but Professor Kuhnle explains it can still be healthy.

He said: ‘Wholegrain bread is probably a healthy form of bread, whether it is manufactured in a big factory or made at home, the difference between the two will be tiny.’