HOLLY FIRFER, CNN
(CNN) - When it comes to eating there are good guys and bad buys. So take this advice.
One is to eat the right portion size, two is to eat a variety of foods, and three is avoid the five food felons.
Never heard of the five food felons? Well, first on the list is saturated fat, which you find in things like fatty meats and foods containing palm or coconut oil.
Dr. Michael Roizen of the Cleveland Clinic said, "We're eating many more of the foods that have saturated fat in them and that then causes us to have the start of atherosclerosis."
The narrowing of our blood vessels, putting us at higher risk for heart attack and stroke.
The second one is avoiding transfat, it's a poison, Dr. Roizen said.
Transfats not only raise our bad cholesterol, but they lower our good.
You find them in some margarine and in commercially baked goods such as cookies and cakes.
The other 3 food felons all have something in common.
You want to avoid simple sugars, added syrups and any grain that isn't 100 percent whole grain, Dr. Roizen said.
That's because they can all cause unhealthy spikes and then dips in our blood sugar, which may increase our risk for diabetes.
You want no more than four grams of sugar per hour, he said, or about a third of a teaspoon.
The best way to put the cuff on the 5 food felons is to go for the good guys: fruits, vegetables, whole grains and low-fat proteins.