What happens to your cholesterol when you eat cereal every day

Based on Google search rankings from 2004 to 2023 (via Food and wine). It has stayed relevant across generations (thanks in part to creative ad campaigns like the mix of retro and modern) marketing dive 2020 will spew out).

one of the most memorable aspects oatmeal Its compelling claim is that it "can help lower cholesterol as part of a heart-healthy diet." But its anti-cholesterol promise is just a great marketing slogan, or just a morning bowl of it oatmeal Can it really lower cholesterol levels?

To find the answer, let’s first take a look at Original’s ingredients and nutrition label oatmeal. The main ingredients listed include whole grain oats and sugar. Nutritional analysis shows that a 1.5-cup serving of Cheerios contains 4 grams of dietary fiber and 2 grams of sugar. Overall, this information helps paint a positive picture of the effects of eating cereal every day on cholesterol.

2019 study The journal Nutrients supports the use of dietary fiber to help reduce the risk of cardiovascular problems, noting that adults under 50 should consume 25 grams (women) or 38 grams (men) of fiber per day, even if they are receiving additional cholesterol treatment , such as taking statins.

Although the 4 grams of dietary fiber in cereal is impressive, the 2 grams of soluble fiber may also have an impact on your cholesterol readings. As of 2021 review The Journal of Nutrition, Metabolism and Cardiovascular Disease shows that consuming soluble fiber can have a modest reducing effect on the amount of "bad" low-density lipoprotein (LDL) cholesterol.

That being said, one would have to eat a lot of bowls of cereal to meet the recommended daily intake of dietary fiber—which admittedly isn’t a great idea when you consider its sugar content (plus the fact that there are other A more nutritious source of dietary fiber).

While the cereal does contain some sugar, it’s not excessive even when compared to other breakfast options. This should be music to your ears 'cause you know American Heart Association It is recommended that women limit sugar intake to 25 grams per day and men to 36 grams per day. Cereal meets these guidelines perfectly, which means it’s unlikely to exceed the limit (as long as you eat it in moderation, of course).

However, you still want to maintain a relatively low-sugar diet outside of eating cereal. according to Healthlineeating a lot of sugar is associated with a decrease in "good" high-density lipoprotein (HDL) cholesterol and an increase in "bad" triglycerides. However, research has found evidence that long-term diets low in added sugars do not improve LDL and HDL (via Medical News Today). Therefore, you may want to watch your sugar intake, just in case, and chewing your cereal carefully can help you stay within limits.

Of course, you may find that eating cereal like clockwork gets a little boring after a while. If you’re still craving a high-fiber, low-sugar pick-me-up in the morning, try hot oatmeal. According to data U.S. Department of AgricultureOne cup of cooked oats contains 3.98 grams of dietary fiber and 0.632 grams of sugar—about the same amount of fiber as a serving of cereal, but less sugar. You can also add raw oats to your favorite smoothies; start small and gradually increase the oat content until you reach the perfect consistency.

Additionally, you might want to think twice before swapping out the original Cheerios for one of the brand’s flavored varieties. While these varieties are also made with oats as the main ingredient, they can be quite high in sugar. For example, Honey Nut Oatmeal Shortbread Mix Contains 12 grams of sugar per cup. Seasonal Pumpkin Spice Cheerios Contains slightly less sugar at 11 grams per cup. So if you view cereal as a delicious tool to help control your cholesterol, choose your cereal carefully.