An estimated 98.6 million adults in the United States have total blood cholesterol levels that are greater than 200mg/dL, placing them at risk of heart disease, stroke and heart attack. Some patients need medication to reduce their cholesterol levels, but dietary changes can effectively control cholesterol for others. High-fiber foods, including Cheerios, may help reduce cholesterol when incorporated into a healthy eating program.
How It Works
Cheerios are made from whole-grain oats, which are high in soluble fiber. In the body, this fiber acts as a sponge to reduce the absorption of cholesterol into the bloodstream. As a result, the levels of low-density lipoprotein in the blood decrease. Getting 5 to 10g of soluble fiber each day can help reduce your total and LDL cholesterol levels. A 1-cup serving of Cheerios provides 3g of total dietary fiber and 1g of soluble fiber.
Evidence
In 2009, scientists at the Experimental Biology Meeting presented evidence that Cheerios can help lower LDL cholesterol by 10 percent, reports WomenHeart. Study participants consumed two 1 1/2 cup servings of Cheerios daily for 12 weeks, as part of a reduced-calorie, low-fat diet. Individuals in this group decreased their LDL cholesterol twice as much as those eating a reduced calorie diet low in fat without Cheerios.
Considerations
Although there is solid evidence that Cheerios are a heart-healthy breakfast choice, they are just one factor in an overall dietary plan for cholesterol reduction. The U.S Food and Drug Administration recommends a diet high in fruits, vegetables and grain products that contain fiber. Include a variety of fresh fruits and vegetables in your eating plan to ensure all your nutritional needs are covered. Adding a serving of fruit to your bowl of Cheerios also boosts the fiber content by approximately 4g.
Alternatives
Other oat cereals may be more effective in reducing cholesterol. For example, a bowl of cooked oatmeal provides approximately 6g of fiber. You can also incorporate oats into your favorite foods. Try adding oat bran to baked goods or sprinkle it over yogurt or other breakfast cereals to boost the fiber content.
