A fiber-rich breakfast that includes whole grains, is low in added sugar, and contains limited amounts of salt can be part of a diet that supports heart and cardiovascular health.
Here are the breakfast cereals and expert recommendations highlighted by EatingWell.
Whole grains and fiber are important
Experts recommend choosing breakfast cereals that are high in dietary fiber, low in added sugar, and preferably made with whole grains.
This combination may help support healthy blood sugar, blood pressure, and cholesterol levels.
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Shredded Wheat
Unfrosted Shredded Wheat is highlighted because it contains 8 grams of fiber per serving, no added sugar, and no sodium.
Magnesium may offer benefits
Shredded Wheat also provides magnesium.
According to research published in the International Heart Journal, magnesium may be associated with a lower risk of stroke, particularly among women, although further research is still needed.
Less salt benefits the heart
Keeping sodium intake low may help reduce blood pressure and lower the risk of cardiovascular disease and stroke.
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For this reason, sodium-free breakfast cereals are considered a good choice.
Cascadian Farm
Cascadian Farm Organic No Added Sugar is available in the Vanilla Crisp and Mixed Berry varieties.
These cereals contain no added sugar and provide 5 grams of protein along with 5 to 6 grams of fiber per serving.
Fiber may help manage cholesterol
A registered dietitian told EatingWell that dietary fiber can reduce the absorption of cholesterol, which can otherwise build up in the arteries.
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High cholesterol can increase the risk of ischemic stroke.
Watch the sodium content
Although Cascadian Farm cereals are recommended, they contain between 390 and 400 milligrams of sodium per serving.
Registered dietitian Karen E. Todd told EatingWell that breakfast cereals with less than 140 milligrams of sodium per serving are the preferred option.
Grape Nuts
Grape Nuts The Original contains 7 grams of fiber per serving and no added sugar.
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It also provides nutrients including iron, folate, vitamin B6, niacin, thiamin, zinc, and phosphorus.
Dietary folate is highlighted
EatingWell notes that foods naturally rich in folate can be a good way to obtain the nutrient, as dietary supplements may have different effects depending on an individual's health.
Oats remain a classic choice
Traditional rolled oats contain 4 to 5 grams of fiber per half-cup serving.
Their soluble fiber, including beta-glucan, may help lower cholesterol and keep blood sugar levels more stable.
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Bran cereals are high in fiber
Bran-based breakfast cereals typically provide 5 to 7 grams of fiber per serving.
Many are also fortified with nutrients such as iron and vitamin D and may help support healthy blood pressure, cholesterol, and blood sugar levels.
Fruit and vegetables strengthen your breakfast
Experts recommend adding fruit or vegetables to your breakfast.
Foods rich in potassium may support heart health, and diets high in fruit and vegetables are associated with a lower risk of stroke.
Add healthy fats
Nuts, along with chia seeds, flaxseeds, or hemp seeds, can add healthy fats that, according to EatingWell, may help improve levels of HDL, often referred to as "good" cholesterol.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.