Looking to improve your heart health without sacrificing a nutritious breakfast?

Heart health isn’t just a concern for old age. It affects your energy levels, longevity, and overall health right now, and making small dietary changes can make all the difference.

Breakfast is the most important meal of the day, and, as far as the heart is concerned, it supports it by helping maintain healthier cholesterol levels. Certain foods, such as cereals that include oats and whole grains, are rich in soluble fiber, especially beta-glucan, which reduces LDL, or “bad,” cholesterol by binding to it and removing it from the body.

According to Ambrazia Sublett, M.S., RDN, "Here, this fiber acts like a ‘toothbrush’ in your arteries, sweeping away excess fat particles (cholesterol) in the bloodstream.”

5 Cereals that Help Lower Cholesterol

Choosing the right cereal isn’t just a tasty choice. It’s a healthy step toward long-term heart protection. So, here are five cereals that help lower cholesterol levels and maintain heart health.

Kashi Organic Honey Toasted Oat Cereal

Kashi Organic Honey Toasted Oat Cereal is considered a great choice because it's purely made up of whole oat flour and oat fiber, which contribute beta-glucans.

According to Megan Huff, RD, LDN, cereals with less than 4 grams of saturated fat should be consumed because consuming high saturated fat can lead to elevated LDL cholesterol levels. Kashi contains 6 grams of fiber and 0 grams of saturated fat per serving.

Seven Sundays Oat Protein Cereal

Seven Sundays Oat Protein Cereal contains upcycled oats leftover from oat milk production. These have three times more protein and twice the fiber than regular whole oats. Each serving has 6-7 grams of total sugar and 5 grams of protein per one cup serving. The best part is they are sweetened with dates and coconut sugar.

Purely Elizabeth: Ancient Grain Granola & Superfood Cereal

The basic ingredients of the original ancient grain granolas are grains and seeds, like gluten-free oats, puffed amaranth, quinoa flakes, millet, sunflower seeds, and chia seeds. As for the superfood cereals, they include sorghum, oats, nuts, quinoa, amaranth, and added plant-based vitamin D.

Cheerios (Original and Honey Nut)

According to Ambrazia Sublett, Cheerios Honey Nut Cheerios, though a little sweeter, are rich in fiber that helps lower cholesterol. Plus, they’re multifunctional. Besides eating them with milk, mixing them into Greek yogurt creates a satisfying snack with an extra boost of fiber and protein.

Traditional Rolled Oats

There is nothing better than the original. Plain oats with no added sugar are rich in beta-glucan. If eating plain oats is not your thing, you can add healthy food items like fruits with the skin, like apples or pears, for an extra fiber. If you are taking it with milk, then you can add nuts like almonds to add more flavor.

Have you tried any of these cereals? Any other recommendations?

Written by

Ruwa Javed

Edited by

Joyita Das