Kit KittlestadOct 17, 2025 4 min read

AHA’s New Ultraprocessed Food Guidelines Are Stirring Conversation

If your grocery cart includes boxed snacks or bottled sauces, you’re not alone, but the American Heart Association has a few thoughts about it. The group just released new guidelines on ultraprocessed foods, urging us to take a closer look at what we’re eating.

And the update couldn’t come at a better time. It lands right before the next “Make America Healthy Again” report, expected to push for tighter food policies across the country. Together, they’re setting the tone for a national rethink on what belongs in a healthy diet and what doesn’t.

What the AHA Really Said

The headline takeaway isn’t surprising: most ultraprocessed foods, or UPFs, are still linked to poor heart health. The AHA’s advice is to cut back where we can, especially on foods loaded with added sugar, sodium, and unhealthy fats.

But here’s where it gets interesting: the new American Heart Association guidelines admit that not every UPF is automatically bad. Items like certain whole-grain breads, low-sugar yogurts, or tomato sauces may still have a place in a balanced diet. The key is moderation and label reading, not total elimination.

Why This Matters Now

Americans are eating more ultraprocessed foods than ever before. The CDC estimates that over half of the average person’s calories now come from UPFs, and for kids and teens, that number jumps even higher.

Researchers keep finding the same pattern: higher UPF intake is tied to a greater risk of heart disease, stroke, obesity, and type 2 diabetes.

One major review even found that adding just one extra serving of ultraprocessed food per day could raise the risk of dying from heart disease by about 50%.

That makes the AHA’s message simple and timely: swapping just a few processed items for fresh or minimally processed ones can make a real difference.

Are Any Ultraprocessed Foods Actually Healthy?

That question has divided experts for years. The AHA now says a handful of UPFs might be “better” options, including nut-based spreads or low-fat dairy products with minimal additives.

Still, some nutrition experts argue that even “healthy” UPFs can lead to overeating or replace more nourishing, home-cooked meals.

A 2024 study backs them up. Participants who ate mostly home-cooked, minimally processed meals lost roughly twice as much weight as those eating “healthy” ultraprocessed options. The takeaway is that convenience can be helpful, but whole foods still win out in the long run.

Which Foods Made the Cut

To make things easier, the AHA sorted foods into three broad categories: healthy, moderate, and least healthy.

Healthier Picks:

Fresh or frozen fruits and vegetables
Whole grains
Beans
Legumes
Unsalted nuts
Seeds
Plant oils
Lean meats
Low-fat dairy

Moderate Choices:

White rice
Full-fat dairy
Freshly baked breads
Salted nuts
Canned beans or fruit in light syrup
Low-sodium soups

Least Healthy:

Processed meats
Sugary drinks
Sweets
Chips
Instant noodles
Frozen pizzas
Boxed meals,
Snacks high in salt or fat

It’s less about strict rules and more about awareness. If most of what we eat falls into the first group, we’re already doing well.

What This Means for Your Grocery Run

We’ve all stood in the grocery aisle comparing labels. It’s best to keep it simple by looking for shorter ingredient lists and skipping products with multiple forms of sugar or long chains of additives.