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Oct 18, 2023 · Research shows that consuming 3 grams of soluble fiber from oats daily for at least four weeks may help to lower both total and LDL cholesterol. Some experts recommend as much as 10 grams of soluble fiber a day. However, a 1.5-cup serving of Cheerios only contains 1 gram of soluble fiber. Therefore, it would take 3 to 10 daily servings of ...
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- Overview
- Do Cheerios lower cholesterol?
- How many servings of Cheerios will make a difference?
- Other foods to lower cholesterol
- Summary
Certain foods can help reduce a person’s cholesterol levels. There is some evidence to suggest that Cheerios, a popular whole grain oat-based breakfast cereal, is one such food.
Cheerios are a breakfast cereal made by Nestle under the umbrella of General Mills. One cup, or 28 grams (g), of Original Cheerios contains 2.83 g of dietary fiber along with vitamins and minerals, including calcium, vitamin D, and vitamin C.
Cholesterol is a type of fat in the blood. Some cholesterol is normal and even necessary in the body, but too much of a type known as LDL cholesterol can cause problems and contribute to the development of heart disease.
Cholesterol is a waxy substance that can sometimes build up in blood vessels and cause them to narrow. This can lead to a heart attack or stroke.
The theory behind Cheerios being able to lower cholesterol stems from a General Mills-funded study in 1998 on whether whole grain oat, ready-to-eat cereals could influence cholesterol. Cheerios primarily consist of whole grain oats.
The study found that those who ate oat cereal experienced reduced total cholesterol levels by 3.8% and reduced LDL-cholesterol levels by 4.2%.
It is important to note that while this study suggests Cheerios specifically have an impact, the findings could be extrapolated to any other whole grain oat ready-to-eat cereals.
According to a 2019 article, consuming oat products can reduce cholesterol. Oats contain a soluble fiber called beta-glucan.
The authors note that beta-glucan can help reduce cholesterol by promoting the metabolism of cholesterol and removing it from the body via a person’s stool.
In addition, it can help to balance the gut microbiota. This can improve bile acid metabolism and create short-chain fatty acids that also work to improve cholesterol levels.
A 2019 study notes that consuming 3 g of beta-glucan each day as part of a balanced diet can help to lower cholesterol. Another 2014 meta-analysis found that 3 g or more of beta-glucan can reduce LDL and total cholesterol without affecting HDL cholesterol levels.
The Cheerios manufacturer states that a 1.5 cup serving (39 g) of Original Cheerios contains 1 g of soluble fiber.
People should also make sure they eat Cheerios as part of a healthy, well-balanced diet. There are many different varieties of Cheerios, each with slightly different ingredients, so it is important for individuals to read the packaging.
Most varieties consist of mainly whole grain oats, and some may also include other grains. Some flavors of Cheerios may contain added sugar and may not be suitable for people aiming to limit their sugar intake.
There are many foods besides Cheerios that people can opt for to lower their LDL cholesterol.
A person should aim to eat foods containing dietary soluble fiber, which is present in beans, peas, most fruits, and oats. Beta-glucan is one type of soluble dietary fiber.
A person can also consume foods that contain plant stanols and sterols. These are compounds that resemble cholesterol. A person can find these compounds in the following foods:
•vegetable oil
•vegetable oil-based margarine
•seeds
Cheerios consist of whole grain oats, which contain a type of soluble dietary fiber called beta-glucan. This can help to control LDL cholesterol levels in the body. A person may need to consume 3 g of beta-glucan per day.
Cheerios may be consumed as part of a balanced diet to reduce cholesterol, but people may find other foods they prefer with the same cholesterol-lowering effect. Examples include avocado, soy, and most fruits.
- Porridge. Porridge is our top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet.
- No added sugar or salt muesli. No added sugar muesli contains a mixture of grains, fruit and nuts and the combination will differ between brands and varieties so the amount of oat beta glucans will be more variable than porridge, which is made only of oats.
- Shredded whole wheat cereal. Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn’t contain any added sugar or salt, and is high in fibre.
- Bran flakes. Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness.
Dec 16, 2020 · Consuming at least 5 to 10 grams of soluble fiber a day can help lower your LDL, or "bad" cholesterol, Dr. Echols says. Since 1 cup of original Cheerios contains 1 gram of soluble fiber, the whole-grain oats cereal is one of many fiber-rich foods that can be helpful in lowering cholesterol, Dr. Echols says. But has the maker of Cheerios ever ...
- hhp_info@health.harvard.edu
- Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber.
- Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
- Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight.
- Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
One of the most memorable aspects of Cheerios is its remarkable claim that it "can help lower cholesterol as part of a heart healthy diet." ... Although Cheerios does contain some sugar, it isn't ...
Aug 12, 2024 · Made primarily from whole-grain oats, Cheerios stand out for using oat varieties that are heat- and drought-resistant and higher in beta-glucan. Beta-glucan is a type of fiber that research has shown to help reduce cholesterol levels, making Cheerios a valuable addition to your diet if you're looking to lower your risk of heart disease.
