Eating heart-healthy meals is an important step in reducing the risk of cardiovascular disease and strokes.
Strokes are medical emergencies in which blood flow to the brain is blocked or reduced, depriving brain tissue of oxygen. They are the leading cause of death in Americans, according to the Centers for Disease Control and Prevention.
Oftentimes, strokes are caused by high blood pressure. To address the dangerous condition, experts suggest making dietary changes.
“A high-fiber, low-sodium diet can help to promote optimal blood sugar, blood pressure and cholesterol levels, which can reduce the risk of plaque formation, hypertension, diabetes and stroke,” Bhavna Suri, M.D, a cardiologist, told EatingWell.
So, starting your day with a whole grain, high-fiber cereal that is low in added sugar and sodium is an easy change that can impact your heart health.
open image in galleryHere are five of the best cereals recommended by doctors and dietitians that check all the boxes mentioned above.
Bran cereals
open image in galleryBran cereals are made using the hard, nutrient-dense outer layer of cereal grains like corn, wheat and oats. Popular brands include Kellogg’s Raisin Bran and Fiber One Original Bran.
They “support heart health mainly through their fiber content, especially soluble fiber,” registered dietitian Olayide Adejumobi, RDN, LD, told EatingWell in March. “Many bran cereals also provide key minerals like magnesium and potassium, which play a role in healthy blood pressure regulation.”
Shredded Wheat Unfrosted
Unfrosted shredded wheat, a form of whole wheat, is an important source of fiber, and important contributor to “maintaining healthy blood pressure levels by reducing cholesterol absorption and supporting arterial function,” per VeryWell Health.
Additionally, they “contain iron, potassium, and magnesium, all of which are essential for cardiovascular and overall health,” the outlet said.
Grape-Nuts
open image in galleryThese small, crunchy bits of cereal are a simple blend of wheat flour, malted barley flour, salt and dried yeast. Just half a cup of Grape-Nuts contains 7 grams of fiber, as well as other important nutrients, such as iron, folate, vitamin B6, niacin, thiamin, zinc, and phosphorus.
Some research has found that folic acid supplementation can potentially lower stroke risk, as it helps your body produce red blood cells and synthesize DNA.
Cascadian Farm Organic No Added Sugar Cereals
Another whole-grain cereal option is Cascadian Farm Organic’s No Added Sugar. They offer two no added sugar options: Vanilla Crisp and Mixed Berry.
“This cereal is packed full of whole grains, bran, and granola to deliver a healthy dose of high fiber complex carbohydrates,” according to Brookhaven Heart, a Long Island cardiovascular clinic. “Whole grains are part of a heart healthy diet that will lower your risk of heart disease, heart attack, and stroke.”
Rolled Oats
open image in galleryOld-fashioned rolled oats are a classic healthy cereal choice. They contain beta-glucan, a soluble fiber component that is highly beneficial for reducing cholesterol levels.
Along with reducing heart disease and diabetes, beta-glucan also promotes healthy gut bacteria and intestinal health, according to the Mayo Clinic.
And while instant oats are a convenient option, doctors recommend rolled oats because they are less processed and have a lower glycemic index.