The 6 Best Cereals to Help Lower Cholesterol, According to Dietitians

Cereal may seem like a humble breakfast choice, but certain boxes on grocery store shelves can do more than just quell your hunger—they may also help lower your cholesterol. And considering high cholesterol increases your risk of health issues like heart attack and stroke, making simple healthy swaps in your daily routine can go a long way in protecting your heart health.

“Cereals [can be] beneficial for cholesterol reduction primarily due to their high soluble fiber content, especially beta-glucan, which is found in oats and other whole grains,” says Ambrazia Sublett, M.S., RDN. She adds, “Here, this fiber acts like a ‘toothbrush’ in your arteries, sweeping away excess fat particles (cholesterol) in the bloodstream.” In other words, certain breakfast cereals may help reduce LDL (“bad”) cholesterol levels and promote a more ideal ratio of HDL (“good”) cholesterol to LDL cholesterol. 

Not all cereals are created equal, though. To make sense of the health claims and nutrition labels, we spoke with three registered dietitians to find out which cereals may actually help lower your cholesterol levels and deserve a spot at the breakfast table. Here are six cereals to consider buying the next time you’re at the supermarket.

1. Old-Fashioned Rolled Oats

Oats are one of the best choices you can make for heart health, says Sublett. “They’re packed with beta-glucan, a type of soluble fiber that helps lower LDL cholesterol. Just make sure you’re using the plain kind—no added sugar, no extra stuff,” she adds. Of course, what you pair with your cereal also makes a difference. “Try adding fruits with the skin, like apples or pears, for an extra boost of fiber. And when it comes to milk, go for options that are low in added sugar, whether that’s almond, oat or regular dairy,” Sublett recommends.

2. Cheerios (Original and Honey Nut)

Cheerios are one of the most accessible ways to get cholesterol-lowering fiber into your diet—especially if you’re short on time or don’t love hot cereal. “Even Honey Nut Cheerios, though a little sweeter, still carry some of those benefits,” says Sublett. In addition to pouring yourself a bowl at breakfast, Cheerios also work well as a topper for Greek yogurt for a boost of fiber and protein at snack time. 

3. Kellogg’s All-Bran Bran Buds

Kellogg’s All-Bran Bran Buds contain psyllium and oat bran—two dynamos in cholesterol reduction. “Psyllium combined with oat bran creates a synergistic soluble fiber matrix that can further reduce LDL cholesterol,” says Yaa Boakye, RDN, LDN, CPT. She adds, “Psyllium is known to act via increased bile acid excretion and may enhance oat beta-glucan’s effects.”

Aside from beta-glucan, Boakye says psyllium husk is another powerhouse soluble fiber that’s effective for binding and lowering cholesterol. “Look for cereals specifically mentioning ‘psyllium’ or ‘psyllium husk’ as a primary ingredient,” says Boakye.

4. Kashi Organic Honey Toasted Oat Cereal

Kashi Organic Honey Toasted Oat Cereal is another great pick, thanks to its base of whole oat flour and oat fiber, which contribute beta-glucans. Megan Huff, RD, LDN also highlights the cereal’s 6 grams of fiber and 0 grams of saturated fat per serving. For lowering cholesterol levels, she recommends looking for cereals with less than 4 grams of saturated fat, since high saturated fat intake is linked with elevated LDL cholesterol levels. 

5. Catalina Crunch Cinnamon Toast 

With 9 grams of fiber, 11 grams of protein and no added sugars, Catalina Crunch Cinnamon Toast Cereal is the perfect balanced breakfast, Huff says. “Fiber helps lower LDL cholesterol, and limiting added sugars is important because too much can raise triglycerides and decrease HDL (‘good’) cholesterol levels,” she explains. While this cereal isn’t cheap, you might be able to save money by buying it in bulk at Costco. 

6. Post Original Shredded Wheat

If you’re looking for a high-fiber option with nothing added, Post Plain Shredded Wheat is a great pick, offering 8 grams of fiber and 7 grams of protein per serving. “It’s made from 100% whole wheat and has zero added sugar—just fiber doing its thing,” says Sublett. She also points to a study where regular consumption of whole-grain cereals, like this plain shredded wheat, was associated with a reduced risk of heart disease.

Our Expert Take

Eating cereal isn’t just convenient—it can be an effective (and tasty) step toward lowering your cholesterol levels. Look for options made with whole grains, especially those high in soluble fiber. Keeping added sugars and saturated fats to a minimum is also important. “More than 8 grams of added sugar per serving, excessive sodium (above 200 milligrams per serving) and artificial trans fats (listed as ‘partially hydrogenated oils’) can counteract potential cholesterol benefits,” says Boakye. Whether you prefer a warm bowl of oats or a crunchy, high-fiber cold cereal, building heart-healthy habits can start with a single scoop.

Just keep in mind that you should always talk with a health care professional before making any changes to your diet, especially if you’re taking cholesterol-lowering medications. “Certain medications, particularly those that work by binding bile acids, may interact with high-fiber foods and could affect the absorption of both the medication and nutrients. The timing of when you consume high-fiber cereals relative to taking medications can matter significantly,” explains Boakye.