6 dietitian-approved cereals that can help lower your cholesterol
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For many, breakfast is the easiest meal to rush—or skip altogether.
But what if the cereal you’ve been overlooking is doing more for your health than you thought?
Some everyday breakfast staples might actually be helping your heart in ways you didn’t expect.
With just a few tweaks to your morning routine, you could be on your way to lowering cholesterol without giving up flavor.
Cholesterol is a natural substance your body needs—but having too much of the "bad" kind can be dangerous.
When low-density lipoprotein (LDL) cholesterol builds up, it can clog arteries and increase the risk of heart disease.
Thankfully, the right kind of breakfast can play a small yet powerful role in turning the tide.
According to registered dietitian Ambrazia Sublett, cereals that are high in soluble fiber—like beta-glucan found in oats and other whole grains—can act like a “toothbrush” in the arteries, helping sweep out fat particles that become cholesterol.
But not every box on the shelf will do the trick. With just a few tweaks to your morning routine, you could be on your way to lowering cholesterol without giving up flavor.
Experts recommend looking for options made with whole grains, low in added sugar, and rich in soluble fiber.
They point out that flashy packaging or familiar names don’t always mean heart-healthy.
That’s why dietitians singled out six cereals that stand out—for both taste and heart benefits.
Also read: You don’t have to give up snacking–Transform your diet instantly with these 14 irresistible Costco snacks!
1. Old-fashioned rolled oats
Forget flavored packets and sugary toppings. Plain rolled oats are high in beta-glucan, a key soluble fiber for reducing LDL cholesterol.
When prepared with fruit—like apples or pears with the skin—plus a few walnuts or a dash of cinnamon, they turn into a nutrient-dense meal. Choose unsweetened dairy or dairy alternatives to keep your breakfast balanced.
2. Cheerios (original and honey nut)
These familiar O-shaped bites might surprise you. The original version, and even its lightly sweetened cousin, are recommended by dietitians for their fiber content.
They’re quick, easy, and can be enjoyed in a bowl or sprinkled over Greek yogurt with berries.
3. Kellogg’s All-Bran Bran Buds
This lesser-known cereal delivers a double dose of soluble fiber from oat bran and psyllium husk. According to dietitian Yaa Boakye, psyllium works by promoting bile acid excretion—helping further reduce cholesterol levels.
For best results, look for cereals that mention "psyllium" prominently on the ingredient label and remember to drink water to support digestion.
4. Organic honey toasted oat cereal by a whole-grain-focused brand
This crunchy, lightly sweet cereal contains 6 grams of fiber and no saturated fat per serving.
Dietitian Megan Huff recommends staying below 4 grams of saturated fat per serving when targeting cholesterol. This option delivers on that front without skimping on flavor.
Also read: The breakfast blunders: A doctor’s guide to the 5 worst morning meals and healthier alternatives
5. Cinnamon-flavored high-fiber cereal with added protein
A low-sugar, high-protein choice with 9 grams of fiber and 11 grams of protein per serving, this cereal is a balanced option for sustained energy.
It’s a bit on the premium side price-wise, but buying it in bulk from places like Costco can help lower the cost.
6. Plain shredded wheat
This no-frills cereal is made from 100% whole wheat and contains 8 grams of fiber per serving. There’s no added sugar, and it serves as a versatile base for fruit, nuts, or even a touch of honey.
Experts note that regular consumption of whole grain cereals like this one is linked to reduced heart disease risk.
What to look for when choosing cereal
There are a few key numbers and ingredients to focus on when reading cereal labels:
Before making major dietary shifts—especially if you’re currently on cholesterol-lowering medication—consult your healthcare provider.
High-fiber cereals can affect how certain medications work, including how they’re absorbed by the body. Timing your meals around your prescriptions may be important.
Read next: Boost your brainpower with these 4 cereals – experts expose ones you must avoid!
Have you found a cereal that makes a difference for your heart health? Maybe you’ve developed a custom combo that keeps you full and feeling great. Share your favorite picks, recipes, or tips with the community. You never know who you might help with a simple bowl of cereal.
But what if the cereal you’ve been overlooking is doing more for your health than you thought?
Some everyday breakfast staples might actually be helping your heart in ways you didn’t expect.
With just a few tweaks to your morning routine, you could be on your way to lowering cholesterol without giving up flavor.
Cholesterol is a natural substance your body needs—but having too much of the "bad" kind can be dangerous.
When low-density lipoprotein (LDL) cholesterol builds up, it can clog arteries and increase the risk of heart disease.
Thankfully, the right kind of breakfast can play a small yet powerful role in turning the tide.
According to registered dietitian Ambrazia Sublett, cereals that are high in soluble fiber—like beta-glucan found in oats and other whole grains—can act like a “toothbrush” in the arteries, helping sweep out fat particles that become cholesterol.
But not every box on the shelf will do the trick. With just a few tweaks to your morning routine, you could be on your way to lowering cholesterol without giving up flavor.
Experts recommend looking for options made with whole grains, low in added sugar, and rich in soluble fiber.
They point out that flashy packaging or familiar names don’t always mean heart-healthy.
That’s why dietitians singled out six cereals that stand out—for both taste and heart benefits.
Also read: You don’t have to give up snacking–Transform your diet instantly with these 14 irresistible Costco snacks!
1. Old-fashioned rolled oats
Forget flavored packets and sugary toppings. Plain rolled oats are high in beta-glucan, a key soluble fiber for reducing LDL cholesterol.
When prepared with fruit—like apples or pears with the skin—plus a few walnuts or a dash of cinnamon, they turn into a nutrient-dense meal. Choose unsweetened dairy or dairy alternatives to keep your breakfast balanced.
2. Cheerios (original and honey nut)
These familiar O-shaped bites might surprise you. The original version, and even its lightly sweetened cousin, are recommended by dietitians for their fiber content.
They’re quick, easy, and can be enjoyed in a bowl or sprinkled over Greek yogurt with berries.
3. Kellogg’s All-Bran Bran Buds
This lesser-known cereal delivers a double dose of soluble fiber from oat bran and psyllium husk. According to dietitian Yaa Boakye, psyllium works by promoting bile acid excretion—helping further reduce cholesterol levels.
For best results, look for cereals that mention "psyllium" prominently on the ingredient label and remember to drink water to support digestion.
4. Organic honey toasted oat cereal by a whole-grain-focused brand
This crunchy, lightly sweet cereal contains 6 grams of fiber and no saturated fat per serving.
Dietitian Megan Huff recommends staying below 4 grams of saturated fat per serving when targeting cholesterol. This option delivers on that front without skimping on flavor.
Also read: The breakfast blunders: A doctor’s guide to the 5 worst morning meals and healthier alternatives
5. Cinnamon-flavored high-fiber cereal with added protein
A low-sugar, high-protein choice with 9 grams of fiber and 11 grams of protein per serving, this cereal is a balanced option for sustained energy.
It’s a bit on the premium side price-wise, but buying it in bulk from places like Costco can help lower the cost.
6. Plain shredded wheat
This no-frills cereal is made from 100% whole wheat and contains 8 grams of fiber per serving. There’s no added sugar, and it serves as a versatile base for fruit, nuts, or even a touch of honey.
Experts note that regular consumption of whole grain cereals like this one is linked to reduced heart disease risk.
What to look for when choosing cereal
There are a few key numbers and ingredients to focus on when reading cereal labels:
- Fiber: Look for at least 3 to 5 grams per serving. More is even better, especially if it’s soluble fiber.
- Sugar: Aim for under 8 grams of added sugar per serving.
- Saturated fat: Stay below 4 grams to avoid increasing LDL cholesterol.
- Sodium: Less than 200 milligrams per serving is ideal.
- Ingredients: Watch for artificial trans fats—avoid anything listing “partially hydrogenated oils.”
Before making major dietary shifts—especially if you’re currently on cholesterol-lowering medication—consult your healthcare provider.
High-fiber cereals can affect how certain medications work, including how they’re absorbed by the body. Timing your meals around your prescriptions may be important.
Read next: Boost your brainpower with these 4 cereals – experts expose ones you must avoid!
