10 Heart-Healthy Cereals to Start Your Day Right (And 7 That Came Close)

Start your day with a breakfast that’s as kind to your heart as it is to your taste buds! While cereal is a quick and convenient choice, not all options are created equal when it comes to heart health. Wondering which cereals rise above the rest? I’ve curated a list of my top 10 heart-healthy cereals, plus 7 more that I deem as honorable mentions. Keep reading to see my heart-healthy cereal criteria to help you choose smarter, heart-friendly choices on your next grocery run.

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Skip to the healthy breakfast cereal criteria now!

Benefits of Eating a Healthy Cereal

Regarding heart health, ready-to-eat cereals are often considered an unhealthy, carbohydrate-loaded breakfast option. However, there are many brands and types of cereal that are actually good for your heart, especially when eaten as part of a healthy dietary pattern. Here are some of the benefits of eating a heart-healthy cereal:

• Reduced risk of heart disease: Numerous studies have shown that people who eat breakfast cereals regularly (specifically muesli) have a lower risk of developing heart disease, including heart failure.
• Lower cholesterol levels: Breakfast cereals (specifically oat bran) can help lower cholesterol levels, reducing the risk of developing heart disease.
• Improved blood sugar control: Eating a healthy breakfast cereal can help to regulate blood sugar levels, which is essential for people with diabetes or prediabetes.
• Weight loss: Cereal can be a helpful part of a weight loss diet, as it is generally low in calories and fat.
• Increased intake of vitamins and minerals: Many breakfast cereals are fortified with vitamins and minerals, such as iron, folate, and vitamin B12, which can help to improve overall health.

Unhealthy Alternatives to Heart Healthy Cereals

Then there are the not-so-healthy cereal options. While many claim to be healthy, not all of them are. Some cereals can even be harmful to cardiovascular health.

But what makes some cereals bad options? Here are some things I try to avoid when choosing a healthy cereal option:

• Loaded with sugar: Sugar is one of the worst things you can eat for your heart. Not only does it contribute to weight gain, but it also raises your triglyceride levels and can lead to diabetes. So, if you’re looking for a healthy cereal option, make sure to avoid ones that are high in sugar.
• High in sodium: Sodium is another ingredient that can be bad for your heart health. Too much sodium can raise blood pressure and increase your risk for stroke and other cardiovascular problems. So, when choosing a cereal, be sure to check the label for sodium content and opt for brands that have lower amounts.
• Artificial ingredients: Many cereals contain artificial flavorings, colors, and sweeteners. These substances can harm your health and should be avoided as much as possible. Instead, opt for cereals made with natural ingredients that are good for your heart.
• Refined grains and minimal fiber: Choosing cereals from refined grains means that all or most of the bran and germ are removed during processing. These lower-fiber, overly processed cereals are less likely to promote stable blood sugar and lipid levels and may be high in sugar.

What To Look For When Choosing a Heart Healthy Cereal

When it comes to breakfast cereal, there are endless options to choose from. But if you’re looking for a heart-healthy option, there are specific criteria to look for. Looking at a cereal’s nutrition facts panel and ingredient list can help you make an informed decision.

1. Whole Grain

Look for a cereal with a whole grain listed as the first ingredient. It may even state “100% whole grain _________” on the ingredients list. Examples include 100% whole grain oats or 100% whole grain rice.

As long as you see “whole grain” you can be sure you’re getting a fair amount of fiber or other nutrients.

Healthy Cereal Criterion: Choose a cereal with whole grain(s) as the first ingredient.

2. High in Fiber

Another vital factor to consider is the type of fiber in the cereal. Soluble fiber has been shown to help lower cholesterol, while insoluble fiber helps promote regularity. Both are equally important for a healthy heart.

While scouring the cereal aisle, I found many options with 4g fiber. This isn’t to say they should be excluded—see my list of honorable mention cereals below!

Healthy Cereal Criterion: Aim for a cereal with at least 5 grams of fiber per serving.

3. Low in Sugar

Minimal sugar is another crucial component of any heart-healthy cereal. As mentioned above, added sugars can increase triglycerides and blood sugars and promote weight gain and obesity. I always recommend 3g of sugar or less per serving, which is more restrictive than what others may recommend. All I have to say about that is, use common sense!

If a cereal you love meets all of the other cereal guidelines but is slightly over on sugar content, then by all means continue to include it in your diet. It’s your overall dietary pattern that really matters for heart health. Just keep in mind the AHA’s added sugar recommendations of 36gm total added sugars daily for men and 25g total added sugars for women.

Cereals that tend to be higher in sugar will likely contain other unfavorable ingredients, such as marshmallows and artificial ingredients.

Healthy Cereal Criterion: Aim for no more than 3 grams of added sugar per serving.

4. Low Sodium Content

The word salty doesn’t usually come to mind when thinking about breakfast cereal. However, some cereals contain large amounts of sodium that can contribute to high blood pressure if eaten as part of a high-sodium diet.

Healthy Cereal Criterion: Aim for a cereal with less than 140 milligrams of sodium per serving.

5. Protein (Optional)

Choosing a cereal with a fair amount of protein added is great but optional. Research on the health benefits of cereal grains doesn’t tend to focus on protein content but more on the whole grain aspect. However, protein will help keep you feeling full longer and can help reduce your risk of heart disease.

Here are some protein sources that manufacturers may use in their high-protein cereals:

• Milk proteins (whey and casein)
• Pea protein
• Chickpea protein
• Wheat protein
• Soy protein isolate

High-protein cereals are a good option if your protein needs are higher or if cereal is the only thing you plan to eat at your meal. Most breakfast cereals are lacking in the protein department with less than 4 grams of protein per serving. If you can find a cereal with at least 10 grams of protein per serving, this is a reasonable amount. Remember that the milk you add (depending on milk type), may also add more protein.

Top 10 Healthy Cereal Picks

Are you ready for my top 10 healthy cereal picks? If you choose one of these as part of a balanced meal, you are on the right track! Don’t forget to check out my serving suggestions to help complete your meal below.

1. General Mills Fiber One Cereal*

• Fiber: 18g per serving
• Added Sugars: 0g
• Sodium: 140mg
• Whole Grain: Made from whole grain wheat and corn bran

This is the highest fiber heart-healthy cereal option on this list. With a whopping 18g of fiber per 2/3 cup serving, ensure you incorporate plenty of fluids during your day to prevent gas, bloating, and other GI issues. Here’s an article that can help you calculate how much daily fluid you need!

2. Bob’s Red Mill 7 Grain Hot Cereal*

• Fiber: 6g per serving
• Added Sugars: 0g
• Sodium: 0mg
• Whole Grain: Blend of wheat, rye, oats, and other whole grains

Here’s a hot cereal option for those who prefer something warm to eat. Bob’s Red Mill brand cereals are all healthy options, and they come in 5-grain, 10-grain, and other varieties. Nutrition Facts may vary from product to product.

3. Post Shredded Wheat- Wheat N’ Bran*

• Fiber: 8g per serving
• Added Sugars: 0g
• Sodium: 0mg
• Whole Grain: Whole grain wheat and wheat bran

4. Post Shredded Wheat Original*

• Fiber: 8g
• Added Sugars: 0g
• Sodium: 0mg
• Whole Grain: whole grain wheat

There are a LOT of shredded wheat cereals to choose from, so don’t restrict yourself to just this brand from Post. Kashi’s Organic Autumn Wheat* is another similarly healthy option as well.

5. Food for Life Ezekiel 4:9 Low Sodium Sprouted Grain Cereal

• Fiber: 7g per serving
• Added Sugars: 1g
• Sodium: 0mg
• Whole Grain: Sprouted wheat, barley, millet, lentils, soybeans, and spelt.

6. Uncle Sam Original Wheat Berry Flakes*

• Fiber: 10g per serving
• Added Sugars: 0g
• Sodium: 140mg
• Whole Grain: Made from whole grain wheat and flaxseed.

7. Alpen Muesli*

• Fiber: 7g per serving
• Added Sugars: 0g
• Sodium: 20mg
• Whole Grain: Whole grain oats and wheat.

8. Catalina Crunch Dark Chocolate*

• Fiber: 9g per serving
• Added Sugars: 0g
• Sodium: 125mg
• Whole Grain: While this isn’t made from whole grains, its base comes from pea protein, potato fiber, and tapioca flour. The nutritional analysis on this one was too good not to include in this list! And check that 11g of protein per serving!

The Catalina Crunch brand also offers other yummy cereal flavors, such as maple waffle, cinnamon toast, and fruity. Nutrition Facts will vary depending on the flavor you choose.

9. 365 Whole Foods Market Organic Bran Flakes*

• Fiber: 7g per serving
• Added Sugars: 3g
• Sodium: 125mg
• Whole Grain: Whole wheat and wheat bran.

10. Engine 2 Plant-Strong Rip’s Big Bowl Original

• Fiber: 6g per serving
• Added Sugars: 0g
• Sodium: 60mg
• Whole Grain: Whole rolled oats, whole wheat flakes, shredded wheat.

Cereals That Didn’t Make the Cut (But Came Close)

While researching all the cereals on the market, I was surprised to see a few that were previously thought to be healthy but didn’t quite meet the heart-healthy criteria. Some were too high in sodium or added sugars while others didn’t have enough fiber.

Then there were ones that came SO SO close but fell short in one or two areas. These ready-to-eat cereals are still worth mentioning, and you can still eat them as part of a healthy, balanced diet.

1. Cascadian Farm Mixed Berry Cereal*– the sodium content was high at 390mg per serving!
2. Arrowhead Mills Organic Amaranth Flakes*– this one had only 3g of fiber per serving and 4g of added sugars from fruit juice concentrate.
3. Seven Sundays Wild & Free Muesli*– I love this muesli, which is made from all-natural ingredients. The 4g of added sugars from honey is something I’m willing to overlook since it meets all other healthy cereal criteria.
4. Quaker Old Fashioned Oats- this can be eaten hot or cold. It’s an entirely whole-grain, sodium-free option. The fiber is only slightly under with 4g per 1/2 cup dry serving.
5. Nature’s Path Heritage Flakes*– with 170mg sodium and 5g added sugars, this cereal came so close to meeting the healthy cereal criteria.
6. Bob’s Red Mill Old Country Style Muesli*– Another truly great option. The only area this fell short was in the fiber department at 4g per 1/2 cup serving. However, doubling your portion to 1/2 cup easily solves this problem!
7. Three Wishes Unsweetened Grain-Free Cereal*– this is a grain-free cereal, so the base is not whole grain and the fiber is slightly lacking at 3g per serving. I still love this cereal for its protein content and the fact that it’s plant-based!

What About Cheerios?

If you’re wondering why Cheerios didn’t make the list of heart-healthy cereals or the honorable mentions list, let me explain.

Cheerios are still a heart-healthy food choice. They are made from whole grain oats and fortified with vitamins and minerals to support health. However, the sodium content was slightly over the recommended amount, at 190mg per serving, and the dietary fiber was also lacking, at 4g per serving. Not terrible at all!

While this doesn’t meet all the criteria for a heart-healthy cereal, Cheerios can be included in a diet that supports heart health.

How To Add Heart Healthy Cereals To Your Diet

It’s always important to make sure you are balancing your meal. This means including protein, carbs, and healthy fats.

When adding healthy cereals to your diet, pair them with other healthy foods like fruits and vegetables and a protein source to keep you full longer. This will help you benefit most from your breakfast and start your day off on the right foot.

Here is an example of how to create a balanced breakfast that includes whole grain cereal:

• Whole grain cereal of choice
• Milk (dairy or plant-based, like almond or soy)- I prefer unsweetened soy milk which has a good amount of protein and health benefits
• Fruit topping: Fresh berries, sliced banana, diced apple, or dried fruits
• Protein: Add a boiled egg, tofu scramble, or a handful of nuts like almonds or walnuts on the side

Need a whole-grain breakfast idea? Try my Mediterranean Diet Oatmeal.

Other Recipes Featuring Whole Grains

Whole grains aren’t excluded to just breakfast. They can be included in any meal or snack. Here are more recipes that feature the health benefits of whole grains.

• Mediterranean Quinoa Salad
• Vegan Pumpkin Oatmeal Raisin Cookies
• Cookie Butter Overnight Oats
• 5-Ingredient Healthy Banana Cinnamon Pancakes
• Oatmeal Protein Balls (Two Delicious Variations)

The Best Healthy Cereal For You

With so many breakfast cereals, it can be difficult to pick the best heart-healthy cereal for you. However, with these tips and top 10 picks, I’m sure you’ll be able to find a cereal that is tasty, nutritious, and fits your dietary needs. Remember to read labels carefully, opt for whole grains whenever possible, look out for added sugars and sodium levels, and choose a higher protein cereal if weight loss or muscle gain is a priority.

Enjoy your heart-healthy breakfast meal knowing that it is doing wonders for your health in the long run!