Craving some burger and chips? According to the AHA, these are the best and worst ultra-processed foods one can eat

Craving that juicy burger and crispy chips? Who isn’t! Who’d have the strength to resist biting into a meaty piece of patty with loaded different toppings and condiments, while munching on the crispiness of the chips in between?

Well, we might not have the will to say no to that good a meal, but as it turns out, we should be – for the sake of our health.

Ultra-processed foods have sparked debate among nutrition experts, especially after a government report in May linked them to many chronic illnesses. The American Heart Association (AHA) has now issued a helpful new advisory detailing which ultra-processed foods are “better,” which are “worse,” and what that means for your health.
VideoSo, before you dive in, hold that ketchup and read on.


What are ultra-processed foods?

Ultra-processed foods (UPF) are industrially manufactured items made from food substances, often with added chemicals, that are far removed from their natural state. They typically contain ingredients like artificial colors, flavors, preservatives, and texture enhancers, which are rarely or never used in home cooking. Some examples of UPFs include soda, chips, packaged snacks, fast food, and commercially baked goods. In short, think of anything in the section of junk food, almost all of them come under the category of UPF.


Now, the new AHA report reflects a growing concern in the health community, especially since ultra-processed foods make up as much as 70% of our food supply.


“Ultra-processed foods are such a large part of the American diet, and whatever we can do to steer our diet toward healthier options would be beneficial to our cardiovascular health,” says Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, as reported by Prevention.


So, which ultra-processed foods are less risky, and how should you adjust your diet?


Types of foods

Foods, based on how much processing they undergo, are ranked using the NOVA system:

Unprocessed or minimally processed: Foods close to their natural state, like fruit, vegetables, and milk.

Processed culinary ingredients: Items like oils or sugar derived from Group 1 foods, used in cooking.

Processed foods: Foods changed by adding ingredients like salt or sugar, such as cheese or canned vegetables.

Ultra-processed foods (UPFs): Industrially made items with many ingredients often not used at home, like high-fructose corn syrup, preservatives, artificial flavors, and colors.


What does the report say

The AHA describes ultra-processed foods as a rising public health issue. Most UPFs are high in saturated fat, added sugar, and sodium (HFSS), factors linked to heart disease, diabetes, stroke, obesity, and inflammation.

Research also ties high UPF diets to higher rates of chronic illness and death. But the advisory also notes that not all UPFs are equally harmful; some may even offer health benefits. Experts say it’s important to focus less on the broad category and more on identifying UPFs that are especially risky.


So, is there any demarcation among the platter of ultra-processed foods?

Turns out, there is.


The healthiest ultra-processed foods

Although the AHA doesn’t call these foods healthy, it labels them as better choices within the UPF group. Examples of such foods include:

Whole-grain breads and crackers are low in salt

Yogurts with low sugar

Tomato sauces

Nut- or bean-based spreads

Dry-roasted flavored chickpeas

Dried fruit snacks without added sugar

High-fiber, unsweetened cereals

Plant-based alternatives like soy milk and tofu are low in salt, sugar, and saturated fat


As Keri Gans, R.D., puts it, as reported by Prevention, “Some ultra-processed foods can provide essential nutrients. In contrast, others are loaded with added sugar, sodium, and unhealthy fats. Knowing the difference helps you choose options that work best for your health and your lifestyle.”

Danbee Kim, M.D., adds that these foods “can actually provide useful nutrients and help people get affordable, convenient foods—especially when fresh options are harder to find.”


Labeling some UPFs as more acceptable may help people make better choices instead of rejecting the entire group.

Kathleen Moore, R.D.N., explains, “Labeling all ultra-processed foods as ‘bad’ may discourage the consumption of some nutrient-rich convenient options... Sometimes it is useful to use some ultra-processed foods to save time or to incorporate balanced meal options when fresh foods are limited.”


The least healthy ultra-processed foods

As per the AHA, these should be limited or, better, avoided:

Chicken nuggets, sausages, hot dogs

Sugar-sweetened drinks

Liquid cheese products

Cookies, candies, gummy snacks

Refined white breads and tortillas

Ice cream and other dairy desserts

Packaged ready-to-heat meals (e.g., boxed macaroni and cheese, frozen pizzas)

Chips made from potatoes or tortillas


Now comes the big question… Can you eat ‘healthy’ UPFs often?

The simplest way to answer this question is not really.

According to experts, yes, you can eat those UPFs – but always in moderation and never in abundance.


As per Keri Gans, as reported by Prevention, “These can provide beneficial nutrients and fit into a balanced diet. However, still pair them with plenty of whole and minimally processed foods for optimal health.”

Dr. Chen agrees that whole foods should form the core of your diet, and these processed options should simply play a supporting role. Kathleen Moore adds that more than half of the diet should be unprocessed or minimally processed, especially for those with busy lives. Meanwhile, Dr. Kim suggests viewing ‘healthier’ UPFs as tools to help keep a balanced, practical diet, but not the main dish.


How to cut back on ultra-processed foods

As health experts always highlight how consuming UPFs on a regular basis is not good for health, it is also important to understand how you can cut down on those deliciously tempting food items. Here’s how:

Start with whole foods: Keep canned tomatoes, beans, oatmeal, fruits, vegetables, and grains at home. Gans recommends swapping white bread for 100% whole-grain.

Cut the worst UPFs first: Sugary drinks, processed meats, sweets, and salty snacks should be the first to go.

Make gradual improvements: Dr. Kim advises, “It’s about progress, not perfection. Swap out the unhealthy ones first, make room for healthier stand-ins when needed, and keep working toward a diet built mostly from whole, real foods.”


The American Heart Association’s latest advisory offers clarity: not all ultra-processed foods are equally unhealthy. While chicken nuggets and soda are the villains of this story, whole-grain breads, low-sugar yogurts, and plant-based milks can be secret heroes. It’s all about smart swaps, tasty balance, and enjoying food without sacrificing your heart.

In short, craving taste and convenience doesn’t mean compromising health; you just need to choose wisely!


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