If you are looking to improve your heart health and lower your cholesterol levels, incorporating the right snacks into your diet can make a significant difference. The good news is that you don’t have to sacrifice taste or satisfaction when it comes to cholesterol-lowering snacks. In fact, there are plenty of delicious options that can help you stay on track with your health goals.
High cholesterol levels can increase your risk of heart disease and stroke, but with the right food choices, you can manage your cholesterol levels effectively. These cholesterol-lowering snacks are not only tasty but also packed with nutrients that can improve your overall well-being. From nuts and seeds to fruits and vegetables, these snacks are easy to incorporate into your daily routine.
One of the best types of snacks for lowering cholesterol is nuts. Walnuts, almonds, and pistachios are all rich sources of healthy fats, fiber, and antioxidants. By snacking on a handful of nuts, you can help reduce LDL (bad) cholesterol levels in your body. Additionally, nuts are also great sources of plant sterols, which can further reduce cholesterol absorption in the gut.
- How we vet brands and products
- Avocado on whole grain toast
- Tuna nori wraps
- Curried salmon salad celery boats
- Oatmeal energy bites
- Guacamole with sliced veggies
- Roasted chickpeas
- Trail Mix
- Apple slices with nut butter
- Beanitos Black Bean Chips
- The Good Bean Crispy Fava + Peas
- Trader Joe’s Crispy Crunchy Okra
- Angie’s BOOM CHICKA POP Sea Salt Popcorn
- Hope Hummus
- Flackers Flax Crackers
- Which ingredients should I avoid when selecting a cholesterol-lowering snack?
- Are there any downsides to cholesterol-lowering snacks?
- What are the benefits of consuming cholesterol-lowering snacks?
How we vet brands and products
When it comes to selecting the best cholesterol-lowering snacks, we take our responsibility seriously. Our team of experts carefully reviews and vets each brand and product to ensure that they meet our strict criteria. We consider several factors during our evaluation process, including:
Nutritional information: We thoroughly examine the nutritional content of each snack, paying special attention to the amount of cholesterol-lowering ingredients such as soluble fiber, omega-3 fatty acids, and plant sterols. We also analyze the levels of saturated fats, trans fats, and sodium to ensure that the snacks are heart-healthy and contribute to overall well-being.
Ingredients: We closely scrutinize the ingredients list of each product to ensure that they are of the highest quality. We prioritize snacks that are made with wholesome and natural ingredients, avoiding those that contain artificial preservatives, colors, or flavors. Additionally, we give preference to snacks that are made from organic or non-GMO ingredients.
Testing and certifications: We consider snacks that have undergone rigorous testing and have obtained certifications from reputable organizations such as the FDA (Food and Drug Administration), USDA (United States Department of Agriculture), and third-party testing labs. These certifications provide assurance of the product’s safety, quality, and adherence to established standards.
Taste and texture: While the nutritional value of a snack is important, we also believe that it should be enjoyable to eat. Our team evaluates the taste and texture of each snack to ensure that they are satisfying and delicious. We understand that finding healthy snacks that are also tasty is crucial for long-term adherence to a heart-healthy diet.
Customer reviews: We value the opinions and experiences of consumers who have tried the snacks. We consider customer reviews and ratings to get insights into the overall satisfaction level, taste preferences, and any potential concerns or issues with the products.
By thoroughly examining these factors, we confidently select the best cholesterol-lowering snacks that not only promote heart health but also provide a delightful snacking experience. Our goal is to empower our readers with reliable and trustworthy information, helping them make informed choices for their well-being.
Avocado on whole grain toast
Avocado on whole grain toast is a delicious and healthy snack that is packed with heart-healthy fats and fiber. Avocados are a great source of monounsaturated fats, which can help to lower LDL (bad) cholesterol levels and reduce the risk of heart disease. Whole grain toast provides complex carbohydrates and fiber, which can help to regulate blood sugar levels and improve digestion.
To enjoy this cholesterol-lowering snack, simply toast a slice of whole grain bread and spread half of a ripe avocado on top. You can add a sprinkle of sea salt and black pepper for extra flavor. Avocado on whole grain toast can be enjoyed as a quick and easy breakfast, snack, or even a light lunch.
This snack is not only delicious, but it also provides a good balance of healthy fats, carbohydrates, and fiber. It can help to keep you feeling satisfied and may even help to lower cholesterol levels over time. Incorporating avocado on whole grain toast into your diet is a simple and tasty way to support heart health and maintain healthy cholesterol levels.
Tuna nori wraps
If you’re looking for a heart-healthy snack that is low in cholesterol, look no further than tuna nori wraps. Nori wraps are made from dried seaweed sheets that are filled with a variety of ingredients, and tuna is a perfect choice for its high omega-3 fatty acid content, which can help lower cholesterol levels.
To make tuna nori wraps, start by mixing canned tuna with mayonnaise and a squeeze of lemon juice for added flavor. Spread the tuna mixture onto a sheet of nori, then add thinly sliced cucumbers, avocado, and grated carrots. Roll the nori tightly into a wrap, using a bit of water to seal the edges.
Tuna nori wraps are not only delicious, but they are also packed with nutrients. Tuna is a great source of protein, and the vegetables provide fiber and essential vitamins and minerals. The nori itself is a good source of iodine, which is important for thyroid health.
These wraps are a convenient and portable snack that can be enjoyed at any time of day. They can be made ahead of time and stored in the refrigerator, making them a great option for busy individuals or those who are always on the go.
So, next time you’re craving a snack, reach for a tuna nori wrap. It’s a tasty way to support a healthy heart and lower your cholesterol levels.
Curried salmon salad celery boats
Curried salmon salad celery boats are a delicious and healthy snack option for those looking to lower their cholesterol levels.
This snack is packed with omega-3 fatty acids from the salmon, which helps to reduce inflammation and promote heart health. Celery is a great source of dietary fiber, which can help lower cholesterol levels.
To make this snack, start by mixing canned salmon with Greek yogurt, curry powder, and a squeeze of lemon juice. This creamy and flavorful mixture is then spooned into celery stalks, creating little boats that are easy to pick up and eat.
The combination of the tangy salmon salad with the crisp and refreshing celery creates a delicious flavor contrast. The curry adds a warm and aromatic spice that pairs perfectly with the fish.
Not only is this snack high in heart-healthy nutrients, but it is also low in cholesterol and saturated fat. It is a perfect option for those who want to enjoy a tasty snack while still keeping their cholesterol levels in check.
So, if you are looking for a cholesterol-lowering snack that is not only good for you but also incredibly tasty, give these curried salmon salad celery boats a try. Your taste buds and your heart will thank you!
Oatmeal energy bites
Oatmeal energy bites are a delicious and nutritious snack that can help lower cholesterol levels. They are made with rolled oats, which are high in soluble fiber that helps reduce LDL cholesterol levels. Additionally, oatmeal energy bites are packed with healthy fats from ingredients like nuts and seeds, which can help increase HDL cholesterol levels.
These bite-sized snacks are easy to make and can be customized to suit your taste preferences. You can add a variety of ingredients like dried fruits, chocolate chips, or peanut butter to enhance the flavor.
Not only are oatmeal energy bites great for lowering cholesterol, but they are also a convenient on-the-go snack. You can prepare a batch in advance and store them in the refrigerator for quick and easy snacking throughout the week.
Here is a simple recipe to get you started:
- 1 cup rolled oats
- 1/2 cup nut butter (such as almond or peanut butter)
- 1/4 cup honey or maple syrup
- 1/4 cup ground flaxseed
- 1/4 cup mini chocolate chips
- 1 teaspoon vanilla extract
- In a mixing bowl, combine all the ingredients.
- Mix well until all the ingredients are evenly incorporated.
- Using your hands, roll the mixture into bite-sized balls.
- Place the energy bites on a baking sheet lined with parchment paper.
- Refrigerate for at least 30 minutes to allow the bites to firm up.
- Once firm, transfer the energy bites to an airtight container and store them in the refrigerator.
Enjoy these delicious oatmeal energy bites as a cholesterol-lowering snack that provides a boost of energy and satisfies your sweet cravings.
Guacamole with sliced veggies
Guacamole is a delicious and nutritious snack that can help lower cholesterol levels. Avocados, the main ingredient in guacamole, are rich in monounsaturated fats, which can reduce bad cholesterol levels and increase good cholesterol levels in the body.
To make guacamole, you will need ripe avocados, lime juice, diced tomatoes, chopped cilantro, minced garlic, salt, and black pepper. Simply mash the avocados in a bowl and mix in the lime juice, tomatoes, cilantro, garlic, salt, and black pepper to taste.
Serve the guacamole with sliced vegetables like carrots, cucumbers, and bell peppers. These vegetables are low in calories and high in fiber, which can help reduce cholesterol absorption in the body.
|– Ripe avocados
|– Lime juice
|– Diced tomatoes
|– Chopped cilantro
|– Minced garlic
|– Black pepper
Not only is guacamole a tasty and satisfying snack, but it is also a great source of healthy fats and essential nutrients. Incorporate guacamole with sliced veggies into your diet for a cholesterol-lowering and delicious snack option.
Roasted chickpeas are a tasty and nutritious snack option that can help lower cholesterol levels. Chickpeas, also known as garbanzo beans, are high in fiber and contain no cholesterol. They are also a great source of plant-based protein, making them a satisfying snack that can help keep you feeling full.
To make roasted chickpeas, simply drain and rinse a can of chickpeas, then pat them dry with a paper towel. Toss the chickpeas in a bowl with olive oil, salt, and any other desired seasonings, such as garlic powder, paprika, or cumin. Spread the chickpeas in a single layer on a baking sheet and roast in the oven at 400°F (200°C) for about 30-40 minutes, or until they are crispy and golden brown.
Roasted chickpeas make a great snack on their own, but you can also incorporate them into other dishes. Add them to salads for an extra crunch, sprinkle them over roasted vegetables for added flavor and texture, or crush them up and use them as a topping for soups and stews.
When enjoying roasted chickpeas as a snack, it is important to watch your portion sizes. While they are a healthy choice, they are also calorie-dense, so it’s best to eat them in moderation. Aim for about 1/4 cup (30 grams) as a serving size.
Next time you’re looking for a cholesterol-lowering snack, reach for a handful of roasted chickpeas. They are delicious, easy to make, and packed with nutritional benefits.
Edamame, or young soybeans, are a nutritious and delicious snack option for those looking to lower cholesterol levels. These vibrant green pods are packed with heart-healthy fiber, plant-based protein, and essential nutrients.
One cup of edamame contains approximately 90 calories and provides around 9 grams of protein. This makes it a filling snack that can help keep you satisfied between meals.
In addition to being low in calories and high in protein, edamame is also a good source of dietary fiber. Fiber is known to help lower cholesterol levels, as it binds to cholesterol in the digestive system, preventing it from being absorbed into the bloodstream.
Edamame is also rich in antioxidants, which help protect the body against harmful free radicals. These antioxidants can also have a positive effect on cholesterol levels by reducing oxidative stress and inflammation.
One of the best things about edamame is its versatility. You can enjoy it boiled, steamed, or even roasted. Add some flavor by sprinkling it with sea salt, soy sauce, or a touch of lemon juice.
Overall, edamame is a nutrient-dense snack that can be enjoyed guilt-free. Incorporating this cholesterol-lowering snack into your diet can contribute to a healthier heart and overall well-being.
Trail mix is a tasty and convenient snack that can help lower cholesterol levels. It is a combination of nuts, seeds, dried fruits, and sometimes added chocolate or yogurt-covered treats. The mix provides a good source of healthy fats, fiber, and antioxidants, all of which contribute to maintaining a healthy heart.
The nuts in trail mix, such as almonds, walnuts, and peanuts, are rich in monounsaturated fats. These fats help reduce bad cholesterol levels (LDL cholesterol) and increase good cholesterol levels (HDL cholesterol). Additionally, nuts are a good source of plant sterols, which can also help lower cholesterol.
Seeds, like pumpkin seeds and sunflower seeds, are another great addition to trail mix. They are packed with heart-healthy fats, fiber, and nutrients. Seeds contain phytosterols, similar to plant sterols found in nuts, which can lower cholesterol.
Dried fruits, such as raisins, cranberries, and apricots, add natural sweetness to trail mix. They are also rich in fiber, antioxidants, and vitamins. Fiber helps lower cholesterol by reducing the absorption of cholesterol into the bloodstream, while antioxidants protect against damage caused by free radicals.
However, it’s important to be mindful of portion sizes when enjoying trail mix as a snack. While it is a nutritious option, trail mix can be calorie-dense due to the nuts and dried fruits. Stick to a small handful or pre-portioned packs to avoid excessive calorie intake.
|Per 1 oz (28g) serving
Trail mix is a delicious and nutritious snack that can be enjoyed on its own or added to yogurt, smoothies, or breakfast cereals. Just be sure to choose a mix that is low in added sugars and avoid varieties with unhealthy additives or excessive salt. Incorporating trail mix into your diet can be a simple and enjoyable way to support heart health and lower cholesterol levels.
Apple slices with nut butter
Apple slices with nut butter is a delicious and healthy cholesterol-lowering snack option. Apples are rich in soluble fiber, which helps to lower cholesterol levels by reducing the absorption of LDL cholesterol into the bloodstream. Nut butter, such as almond or peanut butter, provides a good source of heart-healthy monounsaturated fats and protein.
To enjoy this snack, simply slice an apple into thin wedges and spread a tablespoon of nut butter on each slice. The combination of the crisp apple and creamy nut butter creates a satisfying and nutritious snack that can help to maintain healthy cholesterol levels.
Here is a breakdown of the nutritional benefits of apple slices with nut butter:
|Amount Per Serving
Note that these values may vary depending on the specific type and brand of nut butter used.
Enjoy apple slices with nut butter as a tasty and cholesterol-lowering snack option that provides a good balance of nutrients for your health.
Beanitos Black Bean Chips
Beanitos Black Bean Chips are a delicious and nutritious snack option that can help lower your cholesterol levels. Made from black beans, these chips are packed with fiber and protein, which can have a positive impact on your heart health.
Black beans are a great source of soluble fiber, which can help reduce LDL cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream. This can help lower your overall cholesterol levels and reduce your risk of heart disease.
In addition to their cholesterol-lowering properties, Beanitos Black Bean Chips are also gluten-free, vegan, and GMO-free, making them a healthy option for people with dietary restrictions or sensitivities. They are also low in sodium and saturated fat, making them a better alternative to traditional potato chips.
Not only do Beanitos Black Bean Chips offer health benefits, they also taste great. With a crispy texture and a rich, savory flavor, these chips are a delicious snack that can be enjoyed on their own or paired with your favorite dip.
So if you’re looking for a tasty and cholesterol-lowering snack option, give Beanitos Black Bean Chips a try. They offer a satisfying crunch and are a healthier alternative to traditional potato chips.
The Good Bean Crispy Fava + Peas
The Good Bean Crispy Fava + Peas is a delicious and nutritious snack that can help lower your cholesterol levels. Made from roasted fava beans and peas, this crunchy snack is packed with fiber and protein.
Fava beans are a rich source of plant-based protein and contain no cholesterol. They are also high in fiber, which can help reduce cholesterol levels in the blood. Peas are another great addition to this snack, as they are low in fat and high in fiber.
Not only is The Good Bean Crispy Fava + Peas a healthy snack option, but it is also gluten-free, non-GMO, and nut-free. It is a perfect choice for individuals with dietary restrictions or allergies. With its satisfying crunch and savory flavor, this snack is a great alternative to traditional unhealthy snacks.
In addition to being cholesterol-lowering, this snack is also packed with nutrients. It is a good source of vitamins and minerals, including iron, magnesium, and potassium. These nutrients are essential for maintaining overall health and well-being.
Next time you’re looking for a cholesterol-lowering snack, reach for The Good Bean Crispy Fava + Peas. It’s a tasty and nutritious option that will satisfy your cravings while helping you maintain a healthy cholesterol level.
Trader Joe’s Crispy Crunchy Okra
Trader Joe’s Crispy Crunchy Okra is a cholesterol-lowering snack that is packed with flavor and crunch. Made from fresh okra, these crispy bites are lightly seasoned with sea salt to create a delicious and healthy snack option.
This cholesterol-lowering snack is a great alternative to traditional potato chips or fried snacks. It is low in saturated fat and contains no cholesterol, making it a heart-healthy choice. Plus, the high fiber content in okra helps to promote healthy digestion and can help to lower cholesterol levels.
Trader Joe’s Crispy Crunchy Okra is also a good source of vitamins and minerals. Okra is rich in vitamin C, vitamin K, and folate, which are all essential for maintaining good health. It also contains antioxidants, which can help to reduce inflammation in the body.
When it comes to snacking, Trader Joe’s Crispy Crunchy Okra is a convenient and tasty option. It comes in a resealable bag, making it easy to take on the go or enjoy at home. Whether you are looking for a quick snack or a crunchy addition to your lunch, Trader Joe’s Crispy Crunchy Okra is a great choice.
Angie’s BOOM CHICKA POP Sea Salt Popcorn
Angie’s BOOM CHICKA POP Sea Salt Popcorn is a delicious and healthy snack that can help lower cholesterol levels. This popcorn is made with whole grain popcorn kernels and sprinkled with sea salt, giving it a savory and satisfying flavor.
Popcorn is a great snack option for those looking to manage their cholesterol levels as it is low in saturated fat and high in fiber. The fiber in popcorn can help lower cholesterol by reducing the absorption of cholesterol into the bloodstream.
Angie’s BOOM CHICKA POP Sea Salt Popcorn is also non-GMO and gluten-free, making it a suitable choice for those with dietary restrictions. It is made with simple ingredients and contains no artificial flavors or preservatives.
This cholesterol-lowering snack is perfect for on-the-go or as a guilt-free treat while watching movies or snacking at home. It is a healthier alternative to traditional buttered popcorn and packs a lot of flavor without the added cholesterol-inducing ingredients.
So if you’re looking for a tasty and cholesterol-lowering snack, give Angie’s BOOM CHICKA POP Sea Salt Popcorn a try. With its crunchy texture and delicious flavor, it’s a snack you can feel good about indulging in.
Hope Hummus is a delicious and healthy snack that can help lower cholesterol levels. Made from chickpeas, Hope Hummus is a great source of plant-based protein and fiber. It is also free from trans fats and cholesterol, making it an excellent choice for those looking to improve their heart health.
In addition to its cholesterol-lowering benefits, Hope Hummus is also packed with nutrients. Chickpeas are rich in vitamins, minerals, and antioxidants, which can support overall health and well-being. They are also a natural source of iron and folate, which are important for the production of healthy red blood cells.
What makes Hope Hummus even better is that it comes in a variety of flavors. From classic hummus to spicy avocado, there is a flavor for everyone to enjoy. Whether you dip your veggies into it or spread it on whole wheat crackers, Hope Hummus is a versatile snack that can be enjoyed in many ways.
So next time you’re looking for a cholesterol-lowering snack that is both delicious and nutritious, give Hope Hummus a try. Your taste buds and your heart will thank you!
Flackers Flax Crackers
Flackers Flax Crackers are a delicious and nutritious snack option that can help lower cholesterol levels. These gluten-free crackers are made with just a few simple ingredients, including flaxseeds, apple cider vinegar, and sea salt.
Flaxseeds are rich in omega-3 fatty acids, which have been shown to lower LDL (bad) cholesterol and increase HDL (good) cholesterol levels. Additionally, flaxseeds are high in fiber, which can help reduce cholesterol absorption in the intestines.
Apple cider vinegar is another ingredient in Flackers Flax Crackers that has been associated with cholesterol-lowering effects. Some studies have shown that consuming apple cider vinegar may help reduce LDL cholesterol levels and increase HDL cholesterol levels.
In addition to their cholesterol-lowering properties, Flackers Flax Crackers are packed with other health benefits. They are a good source of plant-based protein, fiber, and essential minerals like magnesium and zinc. These crackers are also low in carbohydrates and contain no added sugars, making them a perfect option for those following a low-carb or keto diet.
Whether you enjoy them on their own, topped with your favorite healthy spreads, or paired with a crunchy salad, Flackers Flax Crackers are a tasty and convenient snack that can contribute to a heart-healthy diet.
Which ingredients should I avoid when selecting a cholesterol-lowering snack?
When selecting a cholesterol-lowering snack, it’s important to pay attention to the ingredients listed on the packaging. Some ingredients can actually raise your cholesterol levels rather than lower them. In order to make an informed choice, it’s crucial to avoid snacks that contain the following ingredients:
- Trans fats: Trans fats are artificially created fats that increase LDL (bad) cholesterol levels and decrease HDL (good) cholesterol levels. These fats are commonly found in processed snacks, baked goods, and fried foods.
- Saturated fats: Saturated fats are usually solid at room temperature and come mainly from animal products such as meat, dairy, and poultry. Consuming excessive amounts of saturated fats can raise your LDL cholesterol levels.
- High levels of sodium: Snacks that are high in salt can contribute to high blood pressure and increase the risk of heart disease. It’s best to choose snacks that have low sodium content or opt for healthier alternatives like unsalted nuts and seeds.
- Added sugars: Foods that are high in added sugars can contribute to weight gain and increase the risk of developing heart disease. It’s important to check the label for hidden sources of sugar such as corn syrup, fructose, and sucrose.
- Refined carbohydrates: Snacks that contain refined carbohydrates like white flour, white rice, and white sugar can raise your LDL cholesterol levels. Instead, look for snacks that are made with whole grains like oats, quinoa, or brown rice.
By avoiding these ingredients, you can make healthier choices when selecting cholesterol-lowering snacks and support your overall heart health.
Are there any downsides to cholesterol-lowering snacks?
While cholesterol-lowering snacks can be a great addition to a heart-healthy diet, it’s important to be mindful of a few potential downsides.
Firstly, some cholesterol-lowering snacks may be high in calories, fat, or sugar. It’s important to read the nutrition labels and choose snacks that are low in these macronutrients to avoid any negative impact on weight or blood sugar levels.
Secondly, some cholesterol-lowering snacks may contain added preservatives, artificial flavors, or other additives. These ingredients may not be beneficial for overall health and could potentially negate any positive effects of the snack.
Thirdly, some cholesterol-lowering snacks, such as nuts or seeds, may cause digestive issues or allergies in some individuals. It’s important to be aware of any personal sensitivities or allergies before incorporating these snacks into your diet.
Lastly, while cholesterol-lowering snacks can be a helpful addition to a heart-healthy diet, they should not be relied upon as the sole method of reducing cholesterol levels. It’s important to also engage in regular physical activity, maintain a balanced diet, and consult with a healthcare professional for a comprehensive approach to managing cholesterol levels.
|Downsides to Cholesterol-Lowering Snacks
|High in calories, fat, or sugar
|May contain preservatives or additives
|Potential digestive issues or allergies
|Should not be relied upon as sole method of reducing cholesterol levels
What are the benefits of consuming cholesterol-lowering snacks?
Consuming cholesterol-lowering snacks can have numerous benefits for your health. Here are some of the key benefits:
|1. Lowering LDL cholesterol:
|The main benefit of consuming cholesterol-lowering snacks is that they can help lower LDL cholesterol levels in the blood. LDL cholesterol, also known as “bad” cholesterol, can build up in the arteries and increase the risk of heart disease. By including snacks that are specifically designed to lower LDL cholesterol, you can help promote a healthier cardiovascular system.
|2. Increasing HDL cholesterol:
|In addition to lowering LDL cholesterol, some cholesterol-lowering snacks can also help increase HDL cholesterol levels. HDL cholesterol, often referred to as “good” cholesterol, helps remove LDL cholesterol from the arteries and transport it back to the liver for elimination. By promoting higher HDL cholesterol levels, these snacks can further improve your heart health.
|3. Providing essential nutrients:
|Many cholesterol-lowering snacks are packed with essential nutrients, such as fiber, vitamins, and minerals. These nutrients are not only important for overall health and wellbeing but can also support optimal cholesterol levels. For example, soluble fiber found in certain snacks can help reduce the absorption of cholesterol in the intestines, further contributing to lower cholesterol levels.
|4. Promoting weight management:
|Snacking on cholesterol-lowering options can be an excellent way to manage your weight. These snacks are often low in calories and high in nutrients, making them a satisfying choice to help curb hunger and prevent overeating. By incorporating these snacks into your diet, you can support a healthy weight, which is essential for maintaining healthy cholesterol levels.
|5. Offering variety:
|One of the benefits of consuming cholesterol-lowering snacks is the wide variety of options available. From nuts and seeds to fruits and vegetables, there are numerous delicious and nutritious snacks to choose from. This variety can make healthy eating more enjoyable and sustainable, allowing you to stick to a cholesterol-lowering diet in the long term.
Overall, consuming cholesterol-lowering snacks not only helps reduce LDL cholesterol but also supports heart health, provides essential nutrients, aids in weight management, and offers a diverse range of choices to fuel a healthy lifestyle.