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Yahoo
2 days ago
- Health
- Yahoo
The 5 Best Cereals to Reduce Stroke Risk, According to Cardiologists and Dietitians
Reviewed by Dietitian Maria Laura Haddad-Garcia Cardiovascular disease (CVD) and stroke are among the leading causes of death and disability in the United States. While genetics and lifestyle play a role, diet is a key player in stroke prevention—and your morning cereal can help tip the scales in your favor. "A high-fiber, low-sodium diet can help to promote optimal blood sugar, blood pressure and cholesterol levels, which can reduce the risk of plaque formation, hypertension, diabetes and stroke," says Bhavna Suri, M.D, a cardiologist. While breakfast cereals are a quick and easy choice, not all are made the same. Many are packed with added sugar and lack fiber—two strikes against stroke prevention. Instead, look for cereals that are low in added sugars and sodium, high in fiber and made with whole grains. Here are five of the best cereals, approved by heart-health experts, that can reduce your risk of stroke. Plus: tips on building a stroke-smart breakfast. 1. Shredded Wheat (Unfrosted) When it comes to heart-healthy cereals, Post Shredded Wheat Original Spoon Size® cereal stands out. "When looking for a cereal to reduce your stroke risks, generally, you are looking for one that is high in fiber and low in added sugar," says Abigail Nessle, RDN, LDN. This option checks those boxes, with one serving (1 ⅓ cup) providing 8 grams of fiber, which is 28% of the Daily Value. It also contains essential nutrients, including iron, niacin, phosphorus, magnesium and zinc. Magnesium, in particular, has been shown to protect against stroke risk (particularly in women), though more research is needed. Plus, Post Shredded Wheat is sodium-free—a big win for a heart-healthy diet. Most Americans consume significantly more sodium than the recommended daily intake of 2,300 mg per day, with average intake exceeding 3,000 mg. Reducing sodium intake can help lower your blood pressure and reduce your risk of cardiovascular disease and stroke. 2. Cascadian Farm Organic No Added Sugar Cereals Added sugars are a sneaky contributor to cardiovascular disease and stroke risk. Breakfast cereals are a common source of added sugar, even in those labeled as healthy due to their high fiber or whole grain content. Cascadian Farm Organic No Added Sugar offers a tasty solution. It comes in two flavors—Vanilla Crisp and Mixed Berry—so you have a choice to fit your preferences. Each 1 ¼-cup serving offers 5 g of protein and 5-6 (depending on the flavor) g of fiber—two nutrients that contribute to increased feelings of satiety. Plus: "One of the many superpowers of fiber is to help block the absorption of cholesterol that can turn into plaque in the veins and arteries," says Nessle. When cholesterol is elevated, blood flow can be blocked, resulting in a type of stroke called an ischemic stroke. One caveat: Both flavors are higher in sodium than what many dietitians recommend for a stroke-smart breakfast, with 390-400 mg per serving. Karen E. Todd, RD, CSCS, EP-C, CISSN, suggests choosing a cereal with less than 140 mg of sodium per serving. Modifying the portion size or reducing sodium in other meals can help keep your total daily intake within recommended limits. 3. Post Grape-Nuts The Original Upping your daily fiber is easy if you choose Post Grape-Nuts The Original as your morning cereal. Just one 1 ½-cup serving offers 7 g of fiber and zero added sugar, along with iron, folate, vitamin B6, niacin, thiamin, zinc and phosphorus. Some research suggests that folic acid supplementation may lower stroke risk, though supplements can have varied effects depending on individual health conditions. That's why food sources like Grape-Nuts are ideal for getting these nutrients. 4. Old-Fashioned Rolled Oats A classic for a reason, oats are a heart-healthy, high-fiber choice that makes a great addition to a stroke-smart breakfast. "Packed with 4-5 grams of fiber per ½ cup, [oats] lower cholesterol with beta-glucans and keep blood sugar steady,' says Todd. Beta-glucan, a component of soluble fiber found in oats, is especially beneficial for reducing cholesterol in the blood. Optimal dietary fiber intake also helps support a healthy weight, thereby reducing the risk of certain chronic diseases, such as cardiovascular disease. For added fiber and antioxidants, stir in chia seeds or top with fresh berries. 5. Bran Cereals Bran cereals are another fiber-rich pick, typically offering 5 to 7 g of fiber per serving. Many are also fortified with key vitamins and minerals, such as iron and vitamin D. Bran cereal may help manage blood pressure, cholesterol, and blood sugar—all critical factors in reducing the risk of cardiovascular disease. Just be sure to check the Nutrition Facts label—some brands sneak in more than 200 mg of sodium per serving. How to Build a Stroke-Smart Breakfast Building a stroke-smart breakfast means paying close attention to a few key nutrients. When choosing a morning cereal, Todd recommends avoiding those that are high in added sugar or sodium, as well as refined-grain cereals and instant oatmeal packets with added sugars. Here's how to round out your morning meal for better heart health: Add Fruits or Vegetables Potassium-rich foods, such as fruits and veggies, support heart health and are often missing from breakfast. "A 2023 review of more than 25 studies found that a diet rich in fruits and vegetables earlier in life may lower stroke risk compared with meat and fat intake," says Brittany Brown, RD, IBCLC, CDE. Try blending leafy greens like spinach into a smoothie or topping your bowl of cereal with fresh berries. Limit Sodium Some common breakfast choices—like breakfast meats, biscuits and some processed cereals—are high in sodium. "Diets high in salt can increase your blood pressure and risk of stroke," says Suri. Aim to stay under 2,300 mg of sodium daily (ideally closer to 1,500 mg) for heart protection. Cut Back on Added Sugar While added sugar is found in obvious foods like pastries, tarts and muffins, it often sneaks into less obvious ones as well. Be sure to check the nutrition facts label when looking for a breakfast option. And limiting sugar doesn't mean that you can't satisfy your sweet tooth; Todd recommends turning to naturally sweet foods like fruit and unsweetened dairy products. Incorporate Healthy Fats "Some cereals contain nuts and flax seeds, which can improve our levels of good HDL cholesterol," says Suri. Add in walnuts, almonds, chia or hemp seeds for more heart health benefits. Our Expert Take "Your plate is a powerful tool for stroke prevention," says Todd. And if you're choosing cereal, then your bowl is too. A breakfast cereal made from whole grains, with minimal sugar and sodium, can become a daily opportunity to protect your health—starting with your heart. Don't forget to boost your bowl with extras like fruit, seeds and nuts to enhance the fiber and nutrient profile. Read the original article on EATINGWELL
Yahoo
08-07-2025
- Health
- Yahoo
The One Thing You Should Never, Ever Do in the Hour After Eating Lunch, According to a Cardiologist
The One Thing You Should Never, Ever Do in the Hour After Eating Lunch, According to a Cardiologist originally appeared on Parade. No matter what your health goals are, you likely start each day with the best of intentions. You have a healthy breakfast, full of fiber and protein. You enjoy a cup of coffee, which is known to support both brain and heart health. Maybe you even go for a walk or get a workout in. But by the time afternoon hits, it's easy for healthy habits to fall by the wayside. There's too much to do and not enough time, which can lead to doing (and eating) what's most convenient, even if it isn't healthy. And there's one common afternoon habit, in particular, that a cardiologist wishes people wouldn't do because it's detrimental to heart health. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 You're likely familiar with the afternoon slump. Typically, it happens about an hour after eating lunch. Blood sugar drops and tiredness sets in, making it hard to get through the rest of the day. To overcome it, many people turn to an energy drink. But Dr. Bhavna Suri, MD, a cardiologist with Manhattan Cardiology and contributor to LabFinder, wishes this habit would be left Suri explains that energy drinks can negatively impact heart health. 'Drinking these substances in excess sometimes speeds up our heart rate too much, or can cause some extra heartbeats, called ectopy,' she says, explaining that when this happens, it can lead to palpitations or a feeling of fluttering in the I'm a Cardiologist, and This 'Relaxing' Habit Is Actually Harming Your Heart Health Scientific research backs this up, showing that too much caffeine puts stress on the cardiovascular system, increasing the risk of arrhythmia. Other studies show that drinking energy drinks can cause blood pressure to go up. Drinking soda isn't any better. Scientific research shows that regularly drinking soda increases the risk of cardiovascular disease. Unfortunately, the same is true of diet soda. Another reason why Dr. Suri warns against using energy drinks to overcome an afternoon slump is because they can get in the way of getting a good night's sleep. Scientific research shows that not getting enough sleep on a regular basis increases the risk of cardiovascular disease. Related: Okay, so energy drinks and soda are out. What is a more heart-healthy way to get through the afternoon? Dr. Suri recommends taking a walk after lunch and getting some sunshine to help wake the body up. 'Incorporating a 15-minute walk [into your afternoon] can get blood circulating and can be good for your blood pressure and energy levels,' she says. Instead of downing an energy drink that can lead to heart palpitations, you'll be doing something that a wealth of scientific research has shown reduces the risk of cardiovascular Dr. Suri says that there's a way to craft your lunch in a way that will make experiencing an afternoon slump less likely. 'Having a protein-rich meal as opposed to high carbohydrates at lunch can improve energy levels,' she says. This is because simple carbs (like bread, chips, soda and pastries) increase blood sugar levels and then cause them to drop, which leads to a decrease in energy levels. But protein-based foods like chicken, tofu, beans and chickpeas don't spike blood sugar, which will keep energy levels more steady. Building an after-lunch walk into your daily routine is a way to keep your healthy habits going throughout the afternoon. By making a conscious effort to support your health in the morning and afternoon, you'll be more likely to keep it up in the evening too. Soon, your afternoon walk will become such an integral part of your routine that it will become automatic. And that's bound to benefit your heart both now and in the future. Up Next:Dr. Bhavna Suri, MD, a cardiologist with Manhattan Cardiology and contributor to LabFinder Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology. 2016 Impact of Coffee Consumption on Cardiovascular Health. The Ochsner Journal. 2023 Effects of energy drinks on the cardiovascular system. World Journal of Cardiology. 2017 Energy Drink Consumption: Beneficial and Adverse Health Effects. International Journal of Health Sciences. 2015 The Impacts of Sugar-Sweetened Beverages (SSB) on Cardiovascular Health. Cureus. 2022 Diet Soft Drink Consumption is Associated with an Increased Risk of Vascular Events in the Northern Manhattan Study. Journal of General Internal Medicine. 2012 Sleep Duration as a Risk Factor for Cardiovascular Disease — a Review of the Recent Cardiovascular Reviews. 2010 Walking — the first steps in cardiovascular disease Opinion in Cardiology. 2011 The One Thing You Should Never, Ever Do in the Hour After Eating Lunch, According to a Cardiologist first appeared on Parade on Jul 8, 2025 This story was originally reported by Parade on Jul 8, 2025, where it first appeared.
