José Abellán, cardiologist, on quitting ultra-processed foods and sugar: "In three months, your body composition will be better, and your blood tests will be a different story."

Overindulging in sugar and ultra-processed foods is one of the worst eating habits you can maintain in your daily life. Although they are present in many of the foods we consume without even realizing it, their effects on the body are silent but devastating: they raise blood pressure, deregulate glucose, inflame the body, and increase the risk of cardiovascular disease . All of this occurs in a downward spiral that worsens over time.

Ultra-processed foods are everywhere : cookies, soft drinks, pre-cooked meals, breakfast cereals, sausages, sugary yogurts, and diet snacks. These foods, rich in trans fats, salt, sugar, colorings, and additives , affect the nervous system, worsen mood, disrupt sleep, and even affect memory and concentration. According to a study by the University of São Paulo , more than 20% of what Spaniards eat comes from these types of products, a worrying figure for a Mediterranean country.

Many experts warn that, in addition to the physical consequences, ultra-processed foods have an addictive component . We often turn to them out of stress, anxiety, or convenience , which perpetuates a cycle that's difficult to break. That's why more and more professionals insist on shifting the focus and talking not only about how bad they are, but also about the good things that happen when we give them up.

“In 24 hours your blood pressure will be lower”

“I don't think we're fully aware of the importance of eating well. But look, I'm going to talk positively. If you were to give up ultra-processed foods and sugars today and start eating natural and healthy foods, your blood pressure would already be a little lower within 24 hours ,” explains cardiologist José Abellán in a video that has had a huge impact on social media. His words are not an unsupported opinion: they are based on numerous studies published in scientific journals such as The New England Journal of Medicine and BMC Medicine .

“ In 48 hours, your blood sugar will decrease and become more stable. In four or five days, you'll notice less bloating, lighter digestion, and in a week, your inflammatory markers will be lower ,” she continues. Her statements detail precisely how the body improves within a few days of changing your diet, including effects on kidney PC, LDL cholesterol , and glycosylated hemoglobin. She added that “ you'll notice more mental clarity and may even notice less anxiety and improved mood .”

His message, direct and unadorned, focuses on the capacity for immediate change that comes from abandoning ultra-processed foods.

“In three months, your body composition will be better, and your blood tests will be a different story, but in a year, your risk of heart attack and stroke will have been reduced by 30% . And above all, you will have achieved something that isn't visible in blood tests: a way of taking care of yourself that protects you and your loved ones, because everything is contagious. Take care of yourself,” the cardiologist concludes. His message, direct and unadorned, focuses on the potential for immediate change that quitting ultra-processed foods has, not only for individual health, but as a collective example.