Nitrates are a result of wastes and decaying in your tank. They are what comes from nitrites being broken down which comes from broken down ammonia itself. Nitrates are toxic but only in much higher concentrations than nitrites and ammonia. It is ok, and probably unavoidable, to have low levels of nitrates but if they get too high a water change is needed. The best way to keep them down are frequent water changes and a deep sand bed. HTH