Best Low Sodium Cereals for a Heart Healthy Diet

Finding the Best Low Sodium Cereals for a Heart Healthy Diet

Cutting back on sodium is one of the most important dietary changes you can make to support heart health. High sodium intake is linked to high blood pressure, which increases risk of stroke, heart attack, and other cardiovascular problems.

Most people consume way more than the recommended daily sodium limit of 2,300 mg per day. Processed and packaged foods are major sodium sources - and breakfast cereals are often culprits.

Fortunately, low sodium cereal options are increasingly available. With a little label reading, you can find great tasting cereals that fit a heart healthy, low sodium diet.

How Much Sodium is in Cereal?

The average bowl of cereal contains about 175-210 mg sodium. While that may not seem like much, it adds up quickly if you eat cereal daily.

Some kids cereals and instant oatmeals are absolutely loaded with sodium, containing 300-600 mg per serving. Compare that to unsalted oatmeal which has just 5 mg sodium without any additions.

The top sodium offenders in cereal include:

• Flavoring agents like salt, baking soda or powder
• Added sugars
• Preservatives
• Artificial colors
• Toppings like frosted coatings

Recommended Sodium Intake

Major health organizations recommend limiting sodium as follows:

• WHO: 2000 mg per day or less
• American Heart Association: 1500 mg per day or less
• US Dietary Guidelines: Less than 2300 mg per day

The average American consumes about 3400 mg per day - often without realizing it. Every little reduction in sodium intake promotes heart health.

Benefits of Low Sodium Cereal

Choosing low sodium cereal options provides these benefits:

• Lower blood pressure - Excess sodium causes blood pressure to rise, increasing strain on your heart and vessels. Lowering sodium intake can help reduce and prevent hypertension.
• Reduced fluid retention - Sodium causes the body to retain fluid, resulting in swelling, bloating, and weight gain. A low sodium diet alleviates fluid retention.
• Decreased stroke and heart attack risk - High blood pressure damages arteries and increases plaque buildup. Cutting sodium lowers cardiovascular disease risks.
• Improved heart health - A low sodium diet supports healthy blood pressure, arteries, and blood flow, reducing heart workload.
• Better kidney function - High sodium diets can overtax the kidneys. Limiting sodium prevents kidney strain and damage.
• Enhanced nutrition - Low sodium cereals feature more whole grains, fiber, and nutrients vs highly processed kinds.

Tips for Choosing Low Sodium Cereal

Use these tips when comparing cereal nutrition labels:

• Seek 140 mg or less per serving - Look for cereals with 140 mg sodium or less per standard 1 cup serving size.
• Check serving sizes - Serving sizes vary, so pay attention to the volume measured. Cereals with smaller serving sizes often have less sodium.
• Look at % Daily Value - 5% DV or less is low for sodium. 20% DV or more is considered high.
• Avoid artificial ingredients - These are often high sodium offenders. Prioritize real, whole food ingredients.
• Compare brands - Generic and store brands are often lower in sodium than big name brands of similar cereals.
• Seek heart healthy claims - Terms like no salt added and heart healthy flag lower sodium options.

Best Low Sodium Adult Cereals

Here are some of the top low sodium cereals for adults to consider:

1. Cheerios

With just 1 mg sodium per serving, original Cheerios is one of the lowest sodium options. Enjoy plain or spruce it up with fresh fruit.

2. Cream of Wheat

The original hot cereal has only 5 mg sodium per 2/3 cup serving before adding toppings. It's naturally low sodium without sacrificing taste.

3. Uncle Sam Original

This wheat cereal flakes contain just 10 mg sodium per 3/4 cup serving. It provides whole grain nutrition without excess salt.

4. Grape Nuts Flakes

A 3/4 cup serving boasts just 105 mg sodium along with 5 grams of fiber and nutrients. The baked crispy flakes provide crunch without salt.

5. Barbara's Puffins, Original

With 110 mg sodium and whole grain corn, rice, and wheat, this slightly sweet cereal makes a heart healthy choice.

6. Ezekiel 4:9 Sprouted Whole Grain Cereal

At 60 mg sodium per 1/2 cup serving, this cereal contains hard-to-find sprouted whole grains for extra nutrition.

7. Post Bran Flakes

A 1/2 cup serving contains 110 mg sodium and offers 5 grams of fiber for digestive and heart health.

8. Wheat Chex

With 120 mg sodium and 6 grams of whole grain per 1 1/4 cup serving, Wheat Chex is a crispy, low sodium choice.

Best Low Sodium Kids' Cereals

Try these low sodium cereals for kids:

1. Cheerios

Plain Cheerios are hard to beat with just 1 mg sodium per 1 cup serving. Add fresh fruit for natural sweetness kids will love.

2. Rice Krispies

These crispy puffed rice squares contain 110 mg sodium per 1 cup. Sprinkle on some berries for flavor.

3. Corn Flakes

A 1 cup serving of Kelloggs Corn Flakes has 125 mg sodium. Serve with bananas or plant milk.

5. Kix

This crispy multi-grain cereal has 130 mg sodium per 1 1/4 cup serving. Simple, kid-approved flavor.

6. Cheerios Oat Crunch Cinnamon

With 140 mg sodium per cup, this oat-boosted Cheerios flavor offers a touch of sweetness.

7. Cascadian Farms Organic Os

At 80 mg sodium per cup, this USDA organic cereal contains 7 grams of sugar for a touch of sweetness kids love.

Sneaky Sources of Added Sodium

Cereals can quickly go from low sodium to high sodium with certain additions. Watch out for these sneaky sodium bombs:

• Milk - 1 cup of milk has about 110 mg sodium, which can double a cereals total.
• Yogurt - Flavored yogurts often have 150+ mg sodium per cup.
• Fruit - Dried fruit and certain canned fruits pack concentrated sodium.
• Nuts and seeds - Salt is often added to raw nuts and seeds.
• Sweeteners - Honey, maple syrup, and other sweeteners contain traces of sodium that add up.
• Mix-ins - Chocolate, candy or other packaged toppings can be high in sodium.

Tips for a Lower Sodium Cereal Bowl

Keep your cereal sodium in check with these easy tips:

• Use fresh fruit or defrosted frozen fruit as a topping instead of sugary, salty additions.
• Opt for plain, unsweetened dairy or non-dairy milk.
• Sweeten with a touch of honey or pure maple syrup instead of sugary syrups with preservatives.
• Avoid boxed toppings and instead sprinkle on raw nuts or seeds.
• Read labels to choose dried fruit without added salt, sugar, or preservatives.
• Make plain oatmeal or Cream of Wheat and mix in your own toppings for full control.

The Importance of Reading Labels

With sneaky sources of sodium in many packaged foods, reading nutrition labels is a must. Focus on the sodium mg and % Daily Value.

Low sodium claims on the front of packages can be misleading. Crunching the numbers on sodium content per serving provides clarity.

With a little label literacy, youll identify the cereal options that best support your low sodium diet and heart health.

FAQs

Is sodium the same as salt?

Yes, sodium and salt are directly related. Table salt is about 40% sodium by weight. Sodium chloride is what contributes flavor and also leads to adverse health effects.

Is low sodium cereal more expensive?

Not necessarily. Many basic whole grain cereals are naturally lower in sodium. In some cases, low sodium processed cereals may cost a bit more.

Can I make my own low sodium cereal?

Absolutely. Baked whole grain cereal mixes or granolas let you control ingredients. Or make hot cereals like oatmeal and add your own toppings.

Is sodium bad for everyone?

The majority of people consume too much sodium and can benefit from reducing intake. But very low sodium diets below 1200mg may not be right for everyone.

The Bottom Line

Cutting back on sodium by choosing low sodium cereals is a heart smart dietary change. Prioritize basic whole grain cereals close to nature instead of highly processed kinds pumped with sodium. Read labels closely and beware of sneaky sodium sources. With some simple swaps, youll easily decrease your cereal sodium for better heart health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.