When we say “junk food,” what does that really mean? It’s a question far more complex than it sounds—and one the American Heart Association (AHA) is now addressing head-on.
Defining the “Junk”
At its core, junk food refers to items high in sugar, saturated fat, and sodium—but low in nutritional value like fiber, protein, vitamins, or minerals. Think chips, pastries, sugary drinks, and many fast-food items. These foods are often hyperpalatable—engineered to be irresistibly appealing yet nutritionally empty.
AHA’s New Advisory: Cutting Through the Fog
On August 15, 2025, the AHA released a Science Advisory focused on the confusion around ultraprocessed foods (UPFs)—a category that largely overlaps with junk food(McKeown, 2025). According to the AHA:
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Many UPFs are packed with unhealthy components—saturated fats, added sugars, and salt (referred to collectively as HFSS, or high fat-salt-sugar foods) (McKeown, 2025).
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These foods now account for over 50% of daily calories in the average U.S. diet—a staggering proportion (Heart, 2025).
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The advisory reinforces existing AHA dietary guidance: Reduce intake of most UPFs, especially those high in HFSS, and replace them with whole, minimally-processed foods.
Why It Matters: Health Risks Are Real
Numerous studies link high consumption of UPFs to poor health outcomes—especially cardiovascular disease. The combination of high levels of unhealthy fats, sugar, and salt contributes to obesity, hypertension, and elevated LDL (“bad”) cholesterol levels.
By recasting “junk food” as a clearer scientific concept—ultraprocessed, HFSS-rich foods—the AHA aims to sharpen public understanding and inspire effective dietary changes.
From Vague to Specific
In the past, “junk food” was a catch-all term—ambiguous, subjective, and often oversimplified. The AHA’s latest advisory wants to move beyond that:
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It establishes a more nuanced definition based on processing level and nutritional content.
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This enables clearer messaging—so consumers know not just what to avoid, but why it matters.
What You Can Do
Here’s a clearer path forward, courtesy of AHA guidance:
| Strategy | What It Means |
|---|---|
| Read labels | Watch for high levels of added sugar, saturated fat, and sodium. |
| Eat whole foods | Load up on fruits, vegetables, whole grains, beans, nuts, and lean proteins. |
| Limit UPFs | Minimize packaged and hyperpalatable items that are HFSS heavy. |
Final Take
The AHA’s new advisory is about more than semantics. It’s an effort to align public perception with scientific reality—identifying which foods truly harm heart health and why. As definitions sharpen, so too can every bite we choose—from an occasional treat to a daily staple.
