Toasted whole grain oat cereal; As part of a heart-healthy diet, the soluble fiber in Cheerios can help lower cholesterol Toasted whole grain oat cereal. As part of a heart-healthy diet, the soluble fiber in Cheerios can help lower cholesterol. Three grams of soluble fiber daily from whole grain oat foods, like Cheerios, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Cheerios cereal has 1 gram per serving. This cereal contains 33g whole grain per serving. At least 48 grams recommended daily.