Almost 60% of most Americans’ calories come from ultra-processed foods that are stripped of nutrition and packed with refined carbs, sugars, and salt, as well as unhealthy fats and unpronounceable chemical ingredients.

And according to a paper presented at an American College of Cardiology-Asia meeting, that's a recipe for disaster.

Researchers looked at data on more than 8 million people and found that over the years, each additional 3 ounces of ultra-processed food that you eat increases your risk of high blood pressure by more than 14%, cardiovascular events by almost 6%, and digestive diseases by more than 19%.

What does that mean for your long-term health?

Well, if you frequently eat a 6-ounce deli meat sandwich on two 1-ounce pieces of white bread with a 1-ounce bag of chips, you could triple your risk for a heart attack and gut problems.

You want your foods to be fresh and unaltered from their natural state. Steam or saute plant foods such as mushrooms, onions, and tomatoes, and broil or roast proteins such as fish and skinless chicken with herbs and spices.

When eating lunch out — even on the run — look for salads with salmon or broiled chicken, and dressings without added sugar, milk/cream, cheese, or bacon. Enjoy sandwiches made from grilled or broiled skinless chicken or fish on 100% whole grain bread, and lentil or vegetables soups.