5 Best Cereals for Lowering Triglycerides, According to Dietitians

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Choosing cereals with fiber and whole grains can support healthy triglyceride levels.

• Opt for low-sugar options and keep portion sizes in mind.

• Pair cereal with protein, healthy fats and fruit for a more balanced meal.

Diet can play an important role in lowering triglycerides, as these blood fats are fairly responsive to lifestyle changes. Limiting added sugars, refined carbohydrates and saturated fat while prioritizing fiber-rich foods are all effective ways to help lower your levels.

Cereal may not be the first food that comes to mind when you think about lowering triglycerides, but the right box can pack whole grains, fiber, protein and other nutrients into a single bowl. Paired with dairy or soy milk, fruit, nuts or seeds, cereal can become part of a more balanced breakfast and an overall dietary pattern that supports healthy triglyceride levels.

But which cereals should you add to your cart? Ahead, four dietitians share the five best cereals to try.

1. Catalina Crunch Chocolate Peanut Butter Protein Cereal

Peanut butter and chocolate are a classic combo. Catalina Crunch Chocolate Peanut Butter Protein Cereal offers this iconic flavor duo in a cereal that’s also packed with protein and fiber, shares Deborah Murphy, M.S., RDN.

One ¾-cup serving provides an impressive 17 grams of protein, 9 grams of fiber and zero grams of added sugar. This combination can help make breakfast more filling and support a steadier blood sugar response, which is important for triglyceride management, explains Murphy. Excess sugar can be converted into fatty acids and triglycerides by the liver, contributing to higher triglyceride levels.

Catalina Crunch cereal offers a way to enjoy a chocolaty cereal without the added sugar found in many other sweetened options.

Nutrition info for ¾-cup serving (54 g) without milk: 220 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 23 g carbohydrates, 9 g fiber, 0 g sugar (0 g added sugars), 17 g protein, 270 mg sodium

2. Nature’s Path Organic Heritage Flakes

Nature’s Path Organic Heritage Flakes is a crunchy, flavorful cereal with a touch of sweetness. With just 5 grams of added sugar per serving, these flakes are lower in sugar than many other breakfast options. “Swapping a higher-sugar breakfast option like some cereals, muffins or pancakes for these flakes is a simple way to curb your daily sugar intake and improve triglycerides in a matter of weeks,” says Murphy.

Nutrition info for 1-cup serving (40 g) without milk: 160 calories, 1.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 31 g carbohydrates, 7 g dietary fiber, 5 g total sugars (5 g added sugars), 5 g protein, 170 mg sodium

3. Food for Life Ezekiel 4:9 Golden Flax Sprouted Crunchy Cereal

Food for Life Ezekiel 4:9 Golden Flax is a good choice if you’re looking for a cereal with ample fiber and protein that’s low in added sugars. Sheri Gaw, RDN, CDCES, points to its whole-grain content, which includes wheat, barley, millet and spelt, as well as ingredients like lentils, beans and flaxseed. These ingredients provide plenty of fiber, which can help healthy triglyceride levels.

Flaxseeds may be particularly beneficial for lowering triglycerides. A 2022 systematic review and meta-analysis found that flaxseed improves blood lipids, including triglycerides, in individuals with dyslipidemia.

Nutrition info for ½-cup serving (57 g) without milk: 190 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 35 g carbohydrates, 7 g fiber, 1 g total sugars (1 g added sugars), 8 g protein, 160 mg sodium

4. Kashi Go Protein + Fiber Cereal Original

Gabrielle Kishner, M.S., RD, CDN, recommends Kashi Go Protein + Fiber because it packs 12 grams each fiber and protein into a single serving.

Kashi Go’s fiber comes from whole grains, oat fiber, wheat and corn bran. Research suggests that diets higher in whole grains are associated with lower rates of heart disease, and that prioritizing whole grains over their refined counterparts may support healthier triglyceride levels.

Considering most people do not eat enough whole grains and fiber, opting for a bowl of Kashi Go can be a simple way to help meet your needs.

Nutrition info for 1¼-cup serving (63 g) without milk: 200 calories, 2 g total fat, 0 g saturated fat, 0 mg cholesterol, 45 g carbohydrates, 12 g fiber, 9 g total sugars (8 g added sugars), 12 g protein, 135 mg sodium

5. Raisin Bran

Although higher in sugar than other options on this list, Raisin Bran can still fit into a dietary pattern to support lower triglycerides. Most of the sugar comes naturally from raisins, but there are some added sugars. The key is portion awareness, pairing the cereal with other foods and creating a “cereal salad,” says Lauren O’Connor, M.S, RDN.

O’Connor recommends cutting the added sugar by mixing the cereal with another fiber-rich option, such as Bran Flakes, Fiber One or rolled oats. “I sometimes toss in my favorite nuts and seeds for some healthy fats and a bit of crunch,” she adds. Nuts and seeds boost protein, unsaturated fat and fiber while reducing the proportion of sugar and supporting satiety.

Another option is to opt for Bran Flakes and add your own raisins, since the raisins in Raisin Bran are coated in a sugar syrup. Still, Raisin Bran offers 7 grams of fiber and 5 grams of protein, which can help support a better blood sugar response.

Pair the cereal with dairy or soy milk, or sprinkle Raisin Bran on yogurt for a satisfying, filling meal that supports healthy triglyceride levels.

Nutrition info for 1 cup (59 g) without milk: 190 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 47 g carbohydrates, 7 g fiber, 18 g total sugars (9 g added sugars), 5 g protein, 210 mg sodium

Our Expert Take

Cereal alone won’t lower triglycerides, but it can be part of an overall triglyceride-lowering plan. Prioritize options that are low in added sugars and provide plenty of fiber, whole grains and protein to make breakfast more satisfying and support a balanced diet.

Even a cereal higher in added sugar can fit into a heart-healthy breakfast plan with a few adjustments. Try a smaller portion, mix it with an unsweetened high-fiber cereal and add dairy or soy milk, nuts, seeds or plain yogurt.

Read the original article on EatingWell