Walk into any grocery store, and you’re immediately surrounded by a colorful, seductive world of convenience: frozen meals, grab-and-go snacks, sodas promising refreshment, and breakfast bars that promise energy on the run. But beneath the shiny packaging and clever marketing lies a silent epidemic—ultraprocessed foods are quietly driving the leading cause of death across North America: cardiovascular disease.
And it doesn’t stop at heart health. These hyper-engineered products are fueling inflammation, metabolic dysfunction, and even neurological decline, all while tricking you into eating more than you need. It’s time to pull back the curtain on what’s really in our food—and take back control of our health.
Convenience at a Cost
Ultraprocessed foods aren’t just “junk food.” They’re industrial creations—made from synthetic ingredients, refined sugars, seed oils, and chemical additives designed to override your brain’s natural satiety mechanisms. You’re not supposed to stop after one cookie or chip. These products are built to be addictive.
A recent Canadian study from the University of Montreal, in collaboration with the Heart and Stroke Foundation, sheds light on the scale of the problem. Nearly 38% of all cardiovascular-related deaths in Canada—that’s over 17,400 lives lost each year—can be directly linked to the consumption of ultraprocessed foods.
Using national health data, the researchers found that in 2019 alone, ultraprocessed food was responsible for:
- 96,043 new cases of heart disease
- 17,417 deaths
- 389,000 years of life lost or lived with heart-related disability
Imagine the lives that could be saved if Canadians simply reduced their intake of these foods by half. The study estimated this could prevent more than 8,000 deaths annually. Yet ultraprocessed food remains a staple in most homes.
It’s Not Just the Heart
The danger of ultraprocessed food extends far beyond cardiovascular disease. Another massive study published in The British Medical Journal tracked over 110,000 healthy adults for up to 34 years. The results? Those who consumed the highest levels of ultraprocessed food were 4% more likely to die from any cause, even when accounting for other healthy eating habits.
Some of the most deadly offenders include:
- Processed meats: Linked to a 43% increased risk of death from neurodegenerative diseases
- Sugary and diet drinks: Both types disrupt metabolism, spike insulin, and drive fat accumulation
- Artificial additives: Increase oxidative stress, accelerate aging, and weaken immune function
Worse still, even participants who ate plenty of whole, healthy foods still saw increased mortality risk when they consumed ultraprocessed items. That means you can’t out-salad your soda habit. These foods must be removed—not just reduced.
The Full Picture: 32 Known Health Effects
In a 2024 umbrella review analyzing nearly 10 million people, ultraprocessed food was associated with 32 different negative health outcomes, including:
- Type 2 diabetes
- Anxiety and depression
- Digestive diseases
- Respiratory issues
- Various cancers
For every 10% increase in ultraprocessed food intake, the risks skyrocket:
- 12% higher chance of developing diabetes
- 21% higher chance of dying from any cause
- 50% increase in cardiovascular-related deaths
- 53% greater risk of mood disorders
Children, teens, adults—no one is spared. From wheezing and poor sleep to cognitive decline and hormonal disruption, the effects are cumulative, relentless, and entirely preventable.
5 Steps to Take Back Your Health Today
If you’ve been feeling fatigued, foggy, bloated, or simply not yourself, your food may be to blame. The good news? The damage can be reversed. Here are five powerful steps to start detoxing your diet today:
1. Purge the Pantry
Remove anything with long ingredient lists, unfamiliar additives, or claims like “diet,” “low-fat,” or “natural flavor.” If it’s something you wouldn’t cook with at home, it doesn’t belong in your kitchen.
2. Base Your Meals on Whole Foods
Think in terms of single-ingredient staples: eggs, wild-caught fish, grass-fed beef, fresh fruits, and vegetables. Aim to recognize every item on your plate.
3. Stop Drinking Your Calories
Sodas—both sugary and sugar-free—wreak havoc on your metabolic system. Replace them with filtered water, herbal teas, or naturally infused waters with citrus or cucumber slices.
4. Plan Ahead
Set yourself up for success by preparing simple meals in advance. Roast a batch of veggies, boil a dozen eggs, or make a large pot of soup. Having healthy options on hand prevents impulsive eating when hunger strikes.
5. Track Your Progress
Jot down how you feel every morning and evening. Are your energy levels up? Is your sleep deeper? Are cravings less intense? Documenting these improvements reinforces your commitment and reveals the powerful impact of clean eating.
The Takeaway
We often think of disease as something that happens later in life or out of our control. But the truth is, every bite we take is a vote—for vitality or decline. Ultraprocessed foods are engineered to be irresistible, but they’re also engineered for profit, not your well-being.
The good news? You don’t have to be perfect. You just have to be intentional.
Start today. Clear your kitchen. Rebuild your meals. And give your body the fuel it was designed to thrive on.
Dr. Joseph Mercola is a physician and New York Times bestselling author known for his holistic approach to health. This article is adapted for Spirit of Change Magazine from content originally published on Mercola.com.