How do we choose the best cereals for lowering cholesterol when there are so many options at the grocery store, each with nutrition claims that can influence our decisions? Understanding food labels and knowing what nutrients to prioritize is key to making heart-healthy choices, and it can be simpler than it seems.
There are two main things to focus on when selecting a heart-healthy cereal: look for cereals that are high in fiber (specifically soluble fiber) and low in saturated fat. To make your cereal shopping easier, I’ve included recipe ideas and specific cereal recommendations below.
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What Makes a Cereal Good For Lowering Cholesterol?
The two main things to look for in the best cereals for lowering cholesterol. They are high fiber content (especially soluble fiber) and low saturated fat content.
As an additional tip, it’s important to watch out for added sugar, as many cereals can be surprisingly high in sugar. A helpful way to assess this is by checking the Nutrition Facts table on the box, which looks like this:
he Nutrition Facts table indicates the saturated fat and fiber content in a single serving. But why are these two nutrients so crucial for heart health?
Although fiber isn’t digested, it plays a key role in lowering cholesterol. As fiber moves through the digestive tract, it binds with cholesterol, which is then excreted through waste.
On the other hand, saturated fat directly contributes to the production of LDL cholesterol—often called the “bad” cholesterol. According to the American Heart Association, consuming more than 5-6% of your daily calories from saturated fat can raise your LDL cholesterol levels. (1)
How Much Fiber Do I Need?
The recommended daily fiber intake is 25 grams for adult women and 38 grams for adult men. While every day doesn’t have to be perfect, keeping these numbers in mind helps ensure we’re meeting our fiber needs to support heart health. To reach these targets, check the Nutrition Facts table to see how much fiber a serving contributes to your daily intake. Under “Carbohydrates,” you’ll find “Fibre” with the amount in grams. This will help you gauge how much you’re consuming in one serving of the product.
Some cereals also differentiate between soluble and insoluble fiber. Together, these make up dietary fiber. Soluble fiber is particularly important for lowering LDL cholesterol (the “bad” kind). More on that below, but first, let’s take a look at an example of the fiber content in a popular cereal, Kashi Go Original:
Under “Carbohydrate,” you’ll find “Fibre,” which shows 11g in 1 cup (49g) of this cereal. That’s impressive! With just one cup, you’ve already contributed 11 grams to your daily recommended fiber intake. Alternatively, you can check the “% Daily Value” (DV). A value of 5% or less means the fiber content is low, while 15% or more means it’s high. Spoiler alert: this cereal is one of our top recommendations.
What Type of Fiber Helps Lower Cholesterol
There are two types of fiber to be familiar with: soluble fiber and insoluble fiber. Together, they make up what we call dietary fiber, and each benefits our digestive system in different ways.
Soluble fiber dissolves in water and forms a gel-like substance. This gel helps move food through the digestive tract and binds with LDL cholesterol (the “bad” cholesterol) in the small intestine. Once bound, the fiber is excreted as waste, preventing the cholesterol from entering the bloodstream and raising LDL levels. Additionally, when soluble fiber reaches the large intestine, gut bacteria feed on it, producing short-chain fatty acids that lower cholesterol production in the liver, ultimately reducing blood cholesterol.
Insoluble fiber, on the other hand, doesn’t dissolve in water and doesn’t directly lower cholesterol. However, it plays a key role in promoting regularity by adding bulk to stool and helping food move smoothly through the digestive tract—making it just as important for overall health.
How Much Saturated Fat Should I Eat?
Interestingly enough, dietary cholesterol (for example, cholesterol from egg yolk) does not contribute to blood cholesterol, as newer research has emerged on this topic. Saturated fat is the biggest culprit when raising cholesterol, specifically LDL cholesterol.
Saturated fat is found predominantly in animal products such as meat and dairy but is also found in tropical oils such as palm and coconut. These oils are sometimes used in cereals, so looking out for those ingredients is important.
Although most breakfast cereals may not be high in saturated fat, we still want to be aware of it. You can pay attention to your daily intake of saturated fat from cereal by looking at the Nutrition Facts on the box. Under “Fat,” there is a subsection entitled “Saturated,” which provides the amount of saturated fat in one serving of the product in grams. You can gauge your intake by paying attention to this number.
According to the American Heart Association, consuming more than 5-6% of your daily calories from saturated fat can raise your LDL cholesterol levels. (1)
Ways To Eat Cereals for Lowering Cholesterol
Not everyone enjoys cereal from a bowl with milk, though it’s probably the most common way. Luckily, there are plenty of other ways to enjoy heart-healthy cereals that add variety and keep things interesting. Here are a few ideas:
- In homemade cereal bars with honey and peanut butter
- Sprinkled on top of yogurt
- Mixed into muffins
- Make a savory snack mix with ones containing less sugar
- Use in pie crust or as a pie topping
- Use unsweetened cereals as a crispy coating for protein (like chicken or tofu!)
- Blend in smoothies
Or, create your own cereal bowls by adding the following to the cereal itself:
- Add fruits to the cereal bowls, such as blueberries, strawberries, or bananas that have been diced up improves antioxidants. Dried fruits or frozen fruits can also be full of nutrients, flavor and a food that can lower blood pressure!
- Unsalted nuts or seeds that can unclog arteries (Almonds, chia seeds, hemp hearts, for example).
- You can try mixing different types of low sodium cereals together for a more interesting and flavorful breakfast.
- Make it into a parfait by layering low sodium cereal with plain Greek yogurt and fresh fruit.
- Try using it as a topping for yogurt, low sodium oatmeal, or smoothie bowls.
15 Best Cereals for Lowering Cholesterol
Below is a chart of 15 top cereals, listing their fiber and saturated fat content to help you make a decision when looking for the best cereals for lowering cholesterol.
Cereal | Serving Size | Fiber | Saturated Fat |
Kashi Go Lean | 1 Cup | 11 grams | 0.3 grams |
Jordan’s Morning Muesli – 4 Nut Medley | 1 Cup | 10 grams | 2 grams |
Alpen Muesli No Sugar Added | 1 Cup | 11 grams | 0.4 grams |
Kellogg’s All Bran Buds | 1/3rd Cup | 11 grams | 0 grams |
Nature’s Path Smart Bran | 1 Cup | 23 grams | 0 grams |
Nature’s Path Multigrain Oat Bran Flakes | 1 ¼ Cup | 10 grams | 0 grams |
Kashi Go Honey Almond Flax Crunch | ¾ Cup | 8 grams | 0.5 grams |
Post Shreddies Original | 1 Cup | 6 grams | 0 grams |
Quaker Oat Bran Hot Cereal | 1/3 Cup | 5 grams | 0.5 grams |
Post Shredded Wheat & Bran | 1 Cup | 7 grams | 0.2 grams |
Bob’s Red Mill 10-Grain Hot Cereal | ¼ Cup | 4 grams | 0.2 grams |
Nature’s Path Organic Summer Berry Granola | ¾ Cup | 6 grams | 1.5 grams |
Quaker Harvest Crunch Protein Granola Cereal – Oat, Chocolate & Almond | 1 Cup | 8 grams | 1.5 grams |
Kashi Go Lean Crunch Cereal | ¾ Cup | 8 grams | 0.4 grams |
Nature’s Path Heritage Flakes | 1 Cup | 7 grams | 0 grams |
Other Related Posts
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How Does Metamucil Lower Cholesterol: What You Need To Know
Best Mayonnaise For High Cholesterol: A Guide
Final Thoughts
Cereals are a great staple to have on hand to support heart health, as they are easily accessible, versatile, and tasty. Here are some other articles that discuss foods to unclog arteries, or low cholesterol high protein foods list.
With so many cereal options on the market, it’s important to choose wisely, as not all cereals meet the heart-healthy criteria we’ve discussed. Take your time selecting the best option for your needs, and always remember to read the labels.
Which of the 15 best cereals to lower cholesterol is your favorite? Let the Heart Dietitian community know in the comments below which one you are going to try next!
except the nature’s path berry granola which makes me sick. I do not trust nature’s path anyway, they use to say may contain wheat but then they removed it. I do not think their company is gluten free for anything, same equipment and all that
Good to know – thanks for the feedback. I’m sure this will be useful for the community.
Wow! Not one of them is gluten free! That stinks!