The 6 Best Cereals to Help Lower Blood Pressure, According to Dietitians
Your breakfast choices can have a real impact on your blood pressure. Too much sodium, sugar and saturated fat can raise it, while nutrients like fiber and potassium help keep it in check.
Surprisingly, breakfast cereal can be a smart choice—if you pick the right kind. Research shows that high-fiber, low-sugar cereals may support heart health and lower the risk of hypertension (high blood pressure). But not all cereals are created equal—especially sugary ones with cookie pieces, chocolate and marshmallows, so it's best to steer clear of those. Instead, check out these six options.
1. Alpen Muesli No Sugar Added
'I recommend that clients add muesli to their cereal lineup,' says Patricia Kolesa, M.S., RDN. Any kind of unsweetened muesli can support healthy blood pressure, but Alpen's No Sugar Added variety is a particularly smart choice. It includes a mix of oats, wheat flakes, dried fruit and nuts, providing an excellent source of fiber—one of the most important nutrients for blood pressure. 'Fiber has been shown to be supportive in overall heart health by lowering blood pressure,' Kolesa says. The negligible sodium (20 milligrams, or less than 1% of the Daily Value) is another point in this cereal's favor.
Nutrition info for ⅔ cup (60g) without milk: 210 calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 43 g carbohydrates, 7 g fiber, 6 g sugar (0 g added sugars), 8 g protein, 20 mg sodium
2. Bran Flakes
Sometimes the best and healthiest options are the most basic. 'I recommend plain old bran flakes,' says Lisa Andrews, M.Ed., RD, LD. 'They provide 10% of the Daily Value for calcium (and higher with milk). As part of the Dietary Approaches to Stop Hypertension (DASH) diet, high-calcium foods help lower blood pressure.' She points out that bran flakes are also high in fiber, with 1 cup providing an impressive 10 grams. Just be sure to check labels for sodium, as some brands of bran flakes are surprisingly high.
Nutrition info for 1 cup (50g) without milk: 180 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 38 g carbohydrates, 10 g fiber, 8 g sugar, 5 g protein, 292 mg sodium
3. Bob's Red Mill 7-Grain Hot Cereal
If you prefer a cozy, warm breakfast, try Bob's Red Mill's 7-Grain Hot Cereal. It's packed with a variety of grains, including wheat, rye, oats, triticale, barley, brown rice and oat bran. Kiran Campbell, RDN, says she's a fan for its 6 grams fiber, 0 grams added sugars and 0 milligrams sodium per serving—all of which are great for healthy blood pressure. Cook this seven-grain cereal on the stovetop, in the microwave or in the slow cooker for a warming morning porridge.
Nutrition info for ¼ cup (40g) without milk: 150 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 30 g carbohydrates, 6 g fiber, 0 g sugar (0 g added sugars), 5 g protein, 0 mg sodium
4. Post Shredded Wheat
Shredded wheat cereal has been around since 1893—and this oldie continues to be a goodie for blood pressure. 'This is one of the top widely available cereals for helping reduce blood pressure,' says Avery Zenker, RD. It's also packed with nutrition, including being high in fiber and free of sugar, saturated fat, sodium and cholesterol. 'In addition, it naturally contains micronutrients that can also support healthy blood pressure and heart health, including potassium and magnesium.'
Nutrition info for 1⅓ cups (60g) without milk: 210 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 49 g carbohydrates, 8 g fiber, 0 g sugar (0 g added sugars), 7 g protein, 0 mg sodium
5. Simple Truth Organic Toasted Oats Cereal
According to Campbell, oats are one of the top ingredients to look for in a cereal that supports healthy blood pressure. 'Oats and barley contain a soluble fiber, beta-glucan, which may help lower blood pressure, especially in those with a higher BMI (body mass index),' she says. In fact, a 2023 study found that oat consumption significantly reduced systolic blood pressure, particularly among people with hypertension.
With oat flour as its first ingredient, Simple Truth's Organic Toasted Oats Cereal certainly fits the bill. At 1⅔ cups, the serving size is pretty filling, too. For even more nutrition, add fresh berries or a banana for extra fiber and potassium.
Nutrition info for 1⅔ cups (39g) without milk: 150 calories, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 30 g carbohydrates, 3 g fiber, 2 g sugar (1 g added sugars), 5 g protein, 150 mg sodium
6. Kashi Autumn Wheat Whole Wheat Biscuits
Despite their name, Kashi's Autumn Wheat Whole Wheat Biscuits are a great source of nutrition year-round. 'Kashi Autumn Wheat Whole Wheat Biscuits is a blood pressure-friendly cereal that is packed with 7 grams of satiating fiber and protein per serving and no sodium,' notes Sheri Gaw, RDN, CDCES. 'Pairing Kashi Autumn Wheat with a nonfat or low-fat milk and fruit is a great DASH diet breakfast since it provides fiber, lean protein and minimal sodium and added sugar.'
Meanwhile, the cereal's simple ingredient list features only three ingredients: organic whole-grain wheat, organic natural flavor and organic cane sugar—ideal for folks who enjoy a bit of added sweetness.
Nutrition info for 32 biscuits (60g) without milk: 200 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 47 g carbohydrates, 7 g fiber, 7 g sugar (7 g added sugars), 7 g protein, 0 mg sodium
Cereal Pairings to Help Lower Blood Pressure
To further support your blood pressure, try these healthy suggestions:
Pair with fruit. Whether fresh, frozen or dried, fruits like berries, bananas and apples add fiber and potassium—two important nutrients for healthy blood pressure.
Use reduced or low-fat milk. Research is still teasing apart the complex relationship between dairy and heart health, but the American Heart Association continues to recommend low-fat milk.
Pay attention to calcium. Don't miss out on calcium for your blood pressure. Cow's milk and fortified plant milks are good sources of this heart-healthy mineral.
Check sodium levels. Some cereal brands sneak in more sodium than you might realize—so be sure to read the nutrition label carefully. A low-sodium cereal is one that provides 5% or less of the Daily Value per serving.
Our Expert Take
To start your day off right and to support healthy blood pressure, pick cereals rich in fiber and other beneficial nutrients like potassium and calcium. Also keep an eye on sodium, sugar and saturated fat, which can be found in excess in some cereals. Knowing what to look for in breakfast cereals helps to take the pressure off—in more ways than one.
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