The 5 Best Cereals to Reduce Stroke Risk, According to Cardiologists and Dietitians
Cardiovascular disease (CVD) and stroke are among the leading causes of death and disability in the United States. While genetics and lifestyle play a role, diet is a key player in stroke prevention—and your morning cereal can help tip the scales in your favor.
"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," says Bhavna Suri, M.D, a cardiologist.
While breakfast cereals are a quick and easy choice, not all are made the same. Many are packed with added sugar and lack fiber—two strikes against stroke prevention. Instead, look for cereals that are low in added sugars and sodium, high in fiber and made with whole grains.
Here are five of the best cereals, approved by heart-health experts, that can reduce your risk of stroke. Plus: tips on building a stroke-smart breakfast.
1. Shredded Wheat (Unfrosted)
When it comes to heart-healthy cereals, Post Shredded Wheat Original Spoon Size® cereal stands out. "When looking for a cereal to reduce your stroke risks, generally, you are looking for one that is high in fiber and low in added sugar," says Abigail Nessle, M.H.Sc., RDN, LDN. This option checks those boxes, with one serving (1 ⅓ cup) providing 8 grams of fiber, which is 28% of the Daily Value.
It also contains essential nutrients, including iron, niacin, phosphorus, magnesium and zinc. Magnesium, in particular, has been shown to protect against stroke risk (particularly in women), though more research is needed.
Plus, Post Shredded Wheat is sodium-free—a big win for a heart-healthy diet. Most Americans consume significantly more sodium than the recommended daily intake of 2,300 mg per day, with average intake exceeding 3,000 mg. Reducing sodium intake can help lower your blood pressure and reduce your risk of cardiovascular disease and stroke.
2. Cascadian Farm Organic No Added Sugar Cereals
Added sugars are a sneaky contributor to cardiovascular disease and stroke risk. Breakfast cereals are a common source of added sugar, even in those labeled as healthy due to their high fiber or whole grain content. Cascadian Farm Organic No Added Sugar offers a tasty solution. It comes in two flavors—Vanilla Crisp and Mixed Berry—so you have a choice to fit your preferences.
Each 1 ¼-cup serving offers 5 g of protein and 5-6 (depending on the flavor) g of fiber—two nutrients that contribute to increased feelings of satiety. Plus: "One of the many superpowers of fiber is to help block the absorption of cholesterol that can turn into plaque in the veins and arteries," says Nessle. When cholesterol is elevated, blood flow can be blocked, resulting in a type of stroke called an ischemic stroke.
One caveat: Both flavors are higher in sodium than what many dietitians recommend for a stroke-smart breakfast, with 390-400 mg per serving. Karen E. Todd, RD, CSCS, EP-C, CISSN, suggests choosing a cereal with less than 140 mg of sodium per serving. Modifying the portion size or reducing sodium in other meals can help keep your total daily intake within recommended limits.
3. Post Grape-Nuts The Original
Upping your daily fiber is easy if you choose Post Grape-Nuts The Original as your morning cereal. Just one 1 ½-cup serving offers 7 g of fiber and zero added sugar, along with iron, folate, vitamin B6, niacin, thiamin, zinc and phosphorus.
Some research suggests that folic acid supplementation may lower stroke risk, though supplements can have varied effects depending on individual health conditions. That's why food sources like Grape-Nuts are ideal for getting these nutrients.
4. Old-Fashioned Rolled Oats
A classic for a reason, oats are a heart-healthy, high-fiber choice that makes a great addition to a stroke-smart breakfast. "Packed with 4-5 grams of fiber per ½ cup, [oats] lower cholesterol with beta-glucans and keep blood sugar steady,' says Todd. Beta-glucan, a component of soluble fiber found in oats, is especially beneficial for reducing cholesterol in the blood. Optimal dietary fiber intake also helps support a healthy weight, thereby reducing the risk of certain chronic diseases, such as cardiovascular disease.
For added fiber and antioxidants, stir in chia seeds or top with fresh berries.
5. Bran Cereals
Bran cereals are another fiber-rich pick, typically offering 5 to 7 g of fiber per serving. Many are also fortified with key vitamins and minerals, such as iron and vitamin D. Bran cereal may help manage blood pressure, cholesterol, and blood sugar—all critical factors in reducing the risk of cardiovascular disease. Just be sure to check the Nutrition Facts label—some brands sneak in more than 200 mg of sodium per serving.
How to Build a Stroke-Smart Breakfast
Building a stroke-smart breakfast means paying close attention to a few key nutrients. When choosing a morning cereal, Todd recommends avoiding those that are high in added sugar or sodium, as well as refined-grain cereals and instant oatmeal packets with added sugars. Here's how to round out your morning meal for better heart health:
Add Fruits or Vegetables
Potassium-rich foods, such as fruits and veggies, support heart health and are often missing from breakfast. "A 2023 review of more than 25 studies found that a diet rich in fruits and vegetables earlier in life may lower stroke risk compared with meat and fat intake," says Brittany Brown, RD, IBCLC, CDE.
Try blending leafy greens like spinach into a smoothie or topping your bowl of cereal with fresh berries.
Limit Sodium
Some common breakfast choices—like breakfast meats, biscuits and some processed cereals—are high in sodium. "Diets high in salt can increase your blood pressure and risk of stroke," says Suri. Aim to stay under 2,300 mg of sodium daily (ideally closer to 1,500 mg) for heart protection.
Cut Back on Added Sugar
While added sugar is found in obvious foods like pastries, tarts and muffins, it often sneaks into less obvious ones as well. Be sure to check the nutrition facts label when looking for a breakfast option. And limiting sugar doesn't mean that you can't satisfy your sweet tooth; Todd recommends turning to naturally sweet foods like fruit and unsweetened dairy products.
Incorporate Healthy Fats
"Some cereals contain nuts and flax seeds, which can improve our levels of good HDL cholesterol," says Suri. Add in walnuts, almonds, chia or hemp seeds for more heart health benefits.
Our Expert Take
"Your plate is a powerful tool for stroke prevention," says Todd. And if you're choosing cereal, then your bowl is too. A breakfast cereal made from whole grains, with minimal sugar and sodium, can become a daily opportunity to protect your health—starting with your heart.
Don't forget to boost your bowl with extras like fruit, seeds and nuts to enhance the fiber and nutrient profile.
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