Ultra-processed foods: what really matters for your heart

00:00:07: Kia ora koutou and welcome to the Heart Foundation podcast, The Heart Hub.

00:00:11: A place where we talk about ways that can make a real difference for your heart.

00:00:15: Picture this It's six

00:00:17: p.m.,

00:00:17: you've just finished work And the kids are hungry.

00:00:20: You're standing in front of the pantry.

00:00:22: I'm wondering what to cook.

00:00:23: Do you grab the jar of pasta sauce?

00:00:25: Frozen chips?

00:00:26: Or do you just pick up your phone In order take-aways?

00:00:30: Today were talking those everyday decisions And foods often called ultra processed and what they really mean for your heart.

00:00:37: I'm Justine Monroe, I am the Head of Prevention at The Heart Foundation And i'm joined today by Dave Monroe who is a New Zealand Registered Dietitian and our Chief Advisor Food & Nutrition Kia ora Dave!

00:00:49: Kia ora Justine.

00:00:49: great to be here.

00:00:50: So im pretty sure.

00:00:51: we've all heard about process food But What Is an Ultra Process Food?

00:00:56: Yeah so ultra processed foods will tend to have very long ingredient lists.

00:01:01: They'll have a lot of modified ingredients in there, so flavors, colors additives.

00:01:06: they'll be things like soft drinks biscuits confectionery.

00:01:11: but the tricky thing is that also include alot healthy foods as well.

00:01:15: So things like fruit flavored yoghurt whole grain bread spinach wraps Also as ultra processed food It becomes quite tricky.

00:01:23: How does processing for food impact our heart?

00:01:28: Yeah, that's a great question and the mechanism by which ultra processed foods affect our health isn't really well known.

00:01:39: It could be for number of reasons.

00:01:42: so For example some these ultra-processed foods are quite high or can be quite high in things like salt Things like sugar.

00:01:54: They can also very palatable And so what happens is we over-consume them.

00:02:00: So again, that pushes up our intake of potentially things like salt and sugar but importantly they can displace healthy foods in our diet.

00:02:10: If were actually over consuming ultra processed food then it may be replacing fruits or vegetables on their diet.

00:02:19: I mentioned salt there.

00:02:22: That's a really important one because salt links.

00:02:27: High salt intake is linked closely with high blood pressure and high blood pressures as a major risk factor for heart disease.

00:02:34: And actually most of the salt that we get in our diet doesn't come through the salt tracker at the table, it's actually through processed foods that we have.

00:02:45: so you know thats probably quite good example where consumption of ultra-processed food can push up something like our salt intake.

00:02:54: Right, okay.

00:02:54: so I'm at the supermarket.

00:02:57: I am pushing my trolley down The Isle and there's a whole lot of products here.

00:03:02: how do i figure out what foods are alt-processed?

00:03:06: And What are processed?

00:03:08: it's not easy.

00:03:10: but generally speaking they have long ingredient lists.

00:03:14: They might have ingredients on the back of the pack that you don't recognize Have quite chemical nut chemically sounding names, those sorts of things.

00:03:24: But you know it's important to appreciate that some really healthy foods might have some of these ingredients okay.

00:03:33: so for example I mentioned fruit flavoured yoghurt ,so they're not familiar with.

00:03:40: but the fruit flavour yogurt is a good source of calcium and protein those sorts of things, so it really depends on the food first and foremost.

00:03:56: And then you know understanding even though might have an ingredient or be in ultra processed foods that can still be part a heart healthy diet right?

00:04:04: So First and Foremost I guess its thinking about do i recognise Thee ingredients on the list, is it something that I can make at home in my kitchen?

00:04:17: And then that's probably going to be a less processed food than an ultra-processed food.

00:04:22: Yeah and i think really important thing here also understand as food processing is important for our food supply.

00:04:31: so you know there are alot of foods that might be processed some way.

00:04:34: So if we think about milk, milk is pasteurised which makes the milk safe.

00:04:41: There might be canned vegetables and so the canning process is actually a form of processing.

00:04:48: Food processing, you know plays apart in keeping our foods safe.

00:04:53: it can play a part in actually preserving their food So they can stay on the shelves longer or have along with shelf life which consumers are expecting these days.

00:05:04: but there's whole lot other examples drying freezing those sorts things.

00:05:08: So we've got a bit of a continuum.

00:05:11: We shouldn't be getting stressed out or worried about processing, and there are some great options along that continuum.

00:05:20: but we kind want to think more about the foods that I guess... More likely have health qualities to it.

00:05:32: And i'm thinking also how might use those products or those food products to then add some fruit and veggies, or other things into the meal?

00:05:43: Or diet.

00:05:44: I think with media headlines particularly social media this concept of ultra processed foods in food processing and additives can get a bit inflated.

00:05:56: And so Processing should be just one thing we think about.

00:06:02: it shouldn't be only.

00:06:04: So again its thinking.

00:06:08: Okay, what nutritional contribution does that food provide?

00:06:15: What nutrients does that feed provide.

00:06:17: So again I've used the yoghurt example.

00:06:19: but you know yogurt is providing protein it's providing calcium or if its a wheat meal bread which might be an ultraprocessed foods is providing me fibre grains some really good things.

00:06:30: so in summary the food processing should only one of those things do think about in terms How healthier food is and how to fit that food into a dietary pattern.

00:06:41: We

00:06:41: are once again in the supermarket, we're looking at all of our products in front us And just looking what's on-the-front can be a little bit daunting.

00:06:55: There's alot things telling me I've got this is natural, that's going to give me all these vitamins and minerals.

00:07:07: How do I actually know it will be a good option for me?

00:07:12: I totally agree.

00:07:13: there so much noise on food packaging.

00:07:16: when you go into the supermarket its really hard to identify what healthy choice are those claims important of product i'm seeking to buy.

00:07:27: I think really important is nutrition information panels on food products and particularly comparing products within the same category.

00:07:39: So if you're in the Moosley bar oil, then holding up Moosly bars and comparing them using a hundred gram column we recommend people choose The lowest in terms of three years so that's lowest sugar lowest insaturated fat And lowest in sodium content identifying a healthier product.

00:08:02: We also have the health star rating system which is, most people would've seen on food packages and that can be useful in guiding people to healthier choices but it should done again within this same food category.

00:08:17: so if I'm in the bread category ,I compare similar breads.

00:08:22: This one's got four stars versus this ones got four-and-a half stars.

00:08:25: So there might be a healthier choice.

00:08:29: Again if I'm in a snack food aisle, i think it's really important to be thinking about where that food fits and the context of my diet.

00:08:38: So even If Im In The Moosley Bar Isle ,I don't want To Be Filling My Trolley With Four Star Four And A Half Star Moosly Bars.

00:08:45: I Want To Be Having Plenty Of Fresh Fruit And Vegetables Other Healthy Food Groups .And Then The Mooseley Bars For Example Play A Role In The Snacks That I Have.

00:08:57: But they are snack foods, yes.

00:08:59: And so that's where I sit in relation to my overall diet.

00:09:04: Fantastic!

00:09:06: So have a little bit of quick fire here for you Dave?

00:09:10: Out-of the products... Where does say a jar of pasta sauce set?

00:09:18: Look..I

00:09:19: can tell ya now .. I buy jars with pasta sauce ...so i don't make my pasta sauces from scratch.

00:09:25: We've got we've got a busy household with two teenagers and lots of sport happening.

00:09:31: So it's often convenience, quickness in putting a meal together.

00:09:37: so sure if you want to make pasta sauce from scratch you can but we are now household tend to buy our pasta sauce and what we do is we make that pasta dish using the source but we load up plenty vegetables some chicken, some you know lean meats those sorts of things.

00:09:59: and even though I'm using sauer-pasta sauce which might be an ultra processed foods it becomes the vehicle for an overall healthy meal.

00:10:08: So don't get too caught up on that fact that your'e using an ultra process food in their assembly of a male its the over all male.

00:10:16: thats really counts.

00:10:18: Here's one for you.

00:10:21: The age old debate about margarine or oil spreads, where do they sit?

00:10:26: Oh great one.

00:10:27: yeah I thought a dollar off every time i got asked that question.

00:10:31: very rich man the thing with Margarine you've mentioned so by law.

00:10:37: firstly margarin must have eighty percent fat and actually most of the spreads we see in this spread category are things that are oil based spreads and you can have olive oil-based ones, you get sunflower oil-base ones.

00:10:51: More in the vicinity of sixty five percent, sixty percent fats.

00:10:56: so they're actually lower on fat than A butter but also a margarine.

00:11:03: now They are defined as an ultra process food.

00:11:08: Yes But in terms our advice to people And particular our advice around reducing saturated fat consumption, swapping from butter to an oil-based spread is a great way of reducing your saturated fat content in your diet.

00:11:28: However if you don't want to go for processed option there are lot other options that can choose.

00:11:34: so avocado it's the great one.

00:11:36: good source.

00:11:37: healthy fats spread on toast and nut butters you know, nuts and seeds are a really good source again of healthy fats so that can be used.

00:11:51: And then the range of other things like hummus can be use on sandwiches or those sorts of thing.

00:11:56: So I think people have tended to say it's a butter versus margarine debate.

00:12:02: It is not!

00:12:03: Its actually much more complex and wider than that.

00:12:08: The other thing thats really important Is context in overall diet.

00:12:15: really important and what I mean by that is if you've got a really healthy diet, thats pretty low in saturated fat lots of fruits & vegetables but you enjoy a little bit butter on your toast in the morning then its not going to be too much for problem.

00:12:32: In context of a healthy diet however on your toast in the morning, but you're having lots of other saturated fat through the diet and probably lots really highly processed and highly refined foods.

00:12:48: That's not going to be a great way to go.

00:12:50: so it becomes this thing with nutrition.

00:12:52: Nutrition is never really black-and-white.

00:12:55: there is complexity yeah And its context that matters.

00:13:00: But if people are interested in reducing their saturated fat content and reducing their heart disease risk, then actually replacing a spread or sorry replacing butter with an oil based spread as great way of reducing your saturated fat intake.

00:13:22: But there are other whole food options you can consider as well.

00:13:26: So another area breakfast cereals.

00:13:29: because honestly they're so many available to us on the market.

00:13:35: which ones do we go for?

00:13:37: Yeah, well I agree.

00:13:38: There are so many options in terms of breakfast cereals.

00:13:41: there's some quite highly refined ones and And one for very long ingredient lists and lots of colors and flavors.

00:13:48: absolutely think really good to be looking at the fiber content when you Are looking at breakfast cereales?

00:13:55: And choosing one with a higher fiber content.

00:13:58: You know that it's not on three ss That i talked about but fiber is certainly really important thing that we should be consuming more of.

00:14:07: Again, I think also looking at the three S's lower sugar lowest saturated fat and low sodium.

00:14:14: so those things all become really important in the breakfast cereal category.

00:14:19: And when we think about a less processed option.

00:14:23: there are things like oats which is fantastic.

00:14:26: Oats and mouselies Generally less refined products.

00:14:30: So they can be good options to go for versus some of the other products some less processed items to that, so you've got your yogurts.

00:14:40: You can add some nuts and seeds for protein all those sorts of things around out the breakfast.

00:14:45: understanding it's not just a processing It is also number other thing we need consider when comes choosing particular product in food category.

00:14:55: Yeah I think thats really important isn't its kind?

00:14:57: thinking about from practical aspect Its...you don' have be purist about it.

00:15:05: What can I introduce into my diet?

00:15:07: that's going to be helpful for me, but also what you add to it as well?

00:15:15: The food and what to select whether at the supermarket or what cook for dinner.

00:15:21: That night It is a really hard one because we've got cost.

00:15:27: We have time You know, we're all really busy people.

00:15:31: We've got what the kids are eating and you know so were juggling these things.

00:15:35: that become very difficult And we don't need to beat ourselves up or be too hard on our selves for using a jar of pasta sauce Or having some spinach wraps in both those products might be processed or ultra-processed food.

00:15:49: So it's hard out there but not getting too caught up in some of the media headlines about processing and ultraprocessing or additives, all those sorts things.

00:16:01: And having a bit wider view on food nutrition what we choose how to put food at table.

00:16:09: Absolutely!

00:16:10: So Dave, How does ultra-processed foods affect heart health?

00:16:15: Risk of heart disease?

00:16:17: Yeah that's really good question.

00:16:19: It is linked between Ultra Processing and heart disease is not well defined.

00:16:27: There are other things that are more well-defined, so for example you know salt content in high salt intake through to high blood pressure being a risk factor for heart disease.

00:16:40: we don't fully understand the mechanism of how ultraprocess foods impact health but there's more research that there is a link between diets high in ultra processed foods through to a range of different lifestyle diseases.

00:17:02: That might be diabetes, it might be heart disease or various other things.

00:17:07: but you know again they're are lot of processed and ultra-processed foods can be part of the healthy diet.

00:17:15: You know your fruit flavoured yogurts, spinach wraps, whole grain bread all those sorts.

00:17:23: Yeah, so I guess there's you know when you're eating a whole potentially a whole lot of ultra processed foods You'll not then eat in the fresh fruit and veggies Potentially or other things that we would say form part of our heart healthy diet.

00:17:38: Is

00:17:39: it right?

00:17:39: yeah It is really big thing i think.

00:17:41: When We are having high intakes of Ultra Process Foods Then because they can be over consumed that really important point about displacing or knocking out other healthy foods within our diet is a really important one.

00:17:56: So we know with heart disease and cardiovascular disease, there's quite a few things we can't do anything about from a risk perspective.

00:18:05: so uh one of them being our family history and our age.

00:18:11: however we would like to change that.

00:18:13: um however the great thing A number of things which we can do.

00:18:19: Physical activity is a big one, not smoking managing our stress levels but obviously food has a big impact on that as well.

00:18:30: Can you tell us about how the food we eat impacts out health?

00:18:36: There

00:18:36: are some things very strongly linked to heart disease and so if I just select couple they're important.

00:18:45: I've talked a little bit about salt in this, and we are very keen on salt reduction at the Heart Foundation.

00:18:52: And reducing salt in our food supply... ...and again a lot of the salt that we consume comes through from processed foods.. ..and ultra-processed foods.

00:19:00: And i think there's actually really big surprise to people often?

00:19:03: Yeah

00:19:04: it is!

00:19:05: But you know in terms of diet & heart disease risk, salt linking with high blood pressure to high blood pressure being a major risk factor for heart disease is really crucial one.

00:19:18: Saturated fat, as important so higher intakes of saturated fat do link strongly with heart disease.

00:19:27: So that's again we can modify the saturated fat were consuming.

00:19:32: But often you know it's very important and I like think getting foods right And then nutrients will take care themselves.

00:19:42: Reading labels sure is important, but if we can lift up and go okay well what does my food intake over the day?

00:19:49: The week.

00:19:50: The month look like What is my trolley?

00:19:54: My pantry in my fridge looked like.

00:19:56: how does that facilitate me having a overall healthy diet?

00:20:00: And you know people ask will what is it healthy died and generally You know high-intake of plant foods.

00:20:08: So fruits and vegetables, whole grains nuts and seeds being making up the bulk of our diet.

00:20:14: Smaller amounts of meat particularly red meat is important And ideally processed meats cutting out or avoiding Processed meats as an important one.

00:20:28: There are some things that we can do there.

00:20:30: then I like to think about not so much cutting out all the time but also how can we get more of the positive things in our diet and those positive things like your fruits, vegetables or plant foods will naturally displace some less healthy products.

00:20:44: So what are some practical tips that people do at home to improve the food

00:20:50: they eat?

00:20:52: When it comes to ultra-processed foods and cutting down on intake of processed foods I think there's a couple planning out a weekly meal schedule and so in the home what we're doing is were cooking more meals from scratch.

00:21:11: Don't be too worried if you've got that pasta sauce, thats an ultra processed food or your using some ultra processed foods when you are cooking.

00:21:19: I think y'know that's good one because When we have to go take-aways the food preparation in the hands of someone else.

00:21:32: And actually you can get a lot process foods, within those particular takeaway items.

00:21:38: so I think cooking meals from scratch and being planned about that maybe it's a weekly schedule or what meals on what nights is really good way to go In terms cutting down generally your dependence on purchasing takeaways those sorts of things.

00:22:01: The other thing is I'm a big fan of leftovers and so if you cook little bit more in the evening, then it may mean that your not buying work lunch which again could be processed food or ultra-processed foods and probably saving a bit of money at the same time which I think is really, really important one.

00:22:28: Giving the cost of living as very high in that moment.

00:22:32: And then there are some little swaps you can do through the day.

00:22:37: so if your have a muesli bar or something like that maybe swapping it out for piece fruit thinking we might have more processed item for breakfast whether you could switch them up You know, some oats which are less processed.

00:22:55: So there's small swaps you can probably do through the day but I think a big one is seeing where he could cook from scratch more and utilizing those leftovers as much as possible.

00:23:05: Dave

00:23:05: thanks so much for sharing your expertise today.

00:23:08: Your heart doesn't need perfection it needs patterns.

00:23:11: The more often you base your meals around vegetables fruit whole grains legumes Nuts, seeds and heart-healthy fats.

00:23:21: And the more that you keep high salt, high sugar, high saturated fat, ultra processed foods as occasional extras The more your stacking the odds in favour of your heart.

00:23:32: So here's a gentle challenge for ya this week Pick one small change Just one That feels achievable.

00:23:39: Maybe it is label swap A bean based meal Or adding an extra vegetable to dinner.

00:23:44: Give it go Notice how it feels Then build on from there If you'd like more tips, recipes or label reading guides.

00:23:52: You'll find plenty of practical resources on the Heart Foundation website.

00:23:56: Thanks for joining us.

00:23:57: We'll catch ya next time.