The Hidden Ingredients That Can Harm Your Health (and How to Avoid Them)

Ultra-processed foods sneak into busy lives — and that’s okay in small amounts. The issue is when three specific additives show up often: phosphates, nitrites, and trans fats. Research links them to heart disease, cancer risk, and lower energy — here’s what to know and easy ways to avoid them.

1) Phosphates — the “invisible” artery stiffener

Where they show up: cola drinks (phosphoric acid), processed cheeses, deli meats, instant foods.

Added phosphates are absorbed quickly and can damage blood vessels and make arteries stiffer_[1], increasing heart risk even in otherwise healthy people. High intake has also been linked with lower physical activity and more sedentary behavior_[2].

Quick fix: scan labels for “phosphate” or “phosphoric acid,” choose fresh foods more often, and swap soda for water or tea.

2) Nitrites — the processed meat preservative with a cancer link

Where they show up: bacon, ham, salami, hot dogs, some cured cheeses (look for sodium nitrite / nitrite salt).

In the stomach, nitrites can form nitrosamines — compounds linked to colon cancer and heart disease_[3]. The WHO’s IARC classifies processed meats as Group 1 carcinogens (sufficient evidence they cause cancer in humans)_[4].

Quick fix: choose “no nitrites/nitrates added” options or fresh meats; keep processed meats as an occasional treat and load up on vegetables for protective antioxidants.

3) Trans fats — the fake fat your heart hates

Where they show up: older-style margarines, shortening, some pastries/fried foods, certain non-dairy creamers (watch for “partially hydrogenated oil”).

Trans fats raise LDL and lower HDL, driving artery clogging and heart attacks_[6]. The WHO estimates they cause up to 500,000 premature deaths yearly from heart disease worldwide_[5]. Many regions have banned them, but small amounts can still slip in via labeling loopholes.

Quick fix: avoid anything listing “partially hydrogenated oil.” Use olive oil or small amounts of butter instead of margarine and check labels even when products claim “0g trans fat.”

Smart indulgence: keep the treats, lose the risk

• Read labels like a detective — long additive lists are a clue to look for better options.
• Plan your treat quota — make processed items the exception, not the rule.
• Swap smart — roasted fresh meats over deli slices; sparkling water over cola; olive oil over margarine.
• Remember your “why” — fewer risky additives = better energy, heart health, and longevity.

Want a customized plan that fits your schedule and your taste buds? Apply for my mentoring today — we’ll build a simple, sustainable strategy that works with your life.