Can intermittent fasting lower cholesterol? What the research shows

These days, intermittent fasting has gained popularity due to its potential health benefits. While most diet plans focus on what to eat, intermittent fasting emphasises when to eat and the quality of food. With intermittent fasting, you only eat during a specific time period. So, if you are curious to know what intermittent fasting is and its associated health benefits, this blog is dedicated to you.

What is intermittent fasting?

Intermittent fasting is different from your regular fasting. Regular fasting is often used for religious or medical purposes, where eating certain foods and drinks is restricted for a specific time period, while intermittent fasting follows a schedule for when you eat instead of what to eat.

Research suggests that fasting for a certain number of hours every day or eating only once a day for two days a week can give you a variety of health benefits. It can lower bad cholesterol, boost overall health, and help prevent various diseases.

Types of Intermittent Fasting

There are different ways to practise intermittent fasting, and it's okay if it takes time to get used to fasting for longer periods of time. The best part is that you can adjust it to suit you. Intermittent fasting helps lower cholesterol by changing your metabolism to burn ketones instead of glucose. This change helps your body burn fat faster instead of storing it. 

Some of the most common methods of intermittent fasting include:

• The 16/8 method: Fast for 16 hours and eat in an 8-hour period.
• The 5:2 diet: Eat normally for 5 days and reduce calories (500-600) for 2 days.
• Alternate-day fasting: Eat one day, fast the next.
• The 24-hour fast: Fast for a full 24 hours once or twice a week.
• The warrior diet: Eat small meals during the day and a larger meal at night.

Each method has its own benefits, so choose the one that works best for you.

Intermittent Fasting and Cholesterol: What Research Says

Research shows that intermittent fasting (IF) can positively affect cholesterol levels through several mechanisms. When the body switches from burning glucose to burning fat (ketones) for energy, it begins to use stored lipids instead of keeping them. 

These lipids travel to the liver, where they are transformed into ketones. This process encourages a shift in cholesterol balance, increasing HDL (good cholesterol) and reducing LDL (bad cholesterol). The result is a healthier cholesterol profile, which reduces the risk of cardiovascular diseases.

In addition, during fasting, triglycerides break down into fatty acids, which are converted to ketones. The liver produces apolipoprotein A, which helps HDL. It also reduces apolipoprotein B that is found in LDL. This lowers triglycerides and LDL levels, which improves heart health.

Intermittent fasting may also help you in weight loss. With limited eating periods, people often eat fewer calories. Making ketones uses energy, so the body burns more fat. This increases energy use and helps with weight loss.

Since being overweight raises cholesterol, losing weight can lower cholesterol. IF improves metabolism and supports weight loss, making it useful for managing cholesterol and heart health.

How does intermittent fasting improve heart health?

Aside from helping with cholesterol, fasting may improve heart health by:

• Reducing Inflammation: Lowering inflammation can help prevent heart disease.
• Balancing Blood Sugar: Helps control insulin spikes and keeps blood sugar stable.
• Supporting Weight Loss: Losing excess fat can lower strain on the heart.
• Lowering Blood Pressure: A healthier weight and reduced inflammation contribute to lower blood pressure.

With these benefits, intermittent fasting plays a role in reducing the risk of heart disease.

How to practice intermittent fasting for cholesterol control?

To start using intermittent fasting for better cholesterol, here are some tips:

• Choose a Method: Start with something simple, like the 16/8 method.
• Stay Hydrated: Drink water, herbal teas, or black coffee during fasting.
• Eat Nutrient-Rich Meals: Focus on balanced meals with fibre, protein, and healthy fats.
• Avoid Processed Foods: Limit sugary foods, fried items, and unhealthy fats.
• Monitor Your Progress: Keep track of cholesterol levels regularly.
• Exercise: Regular physical activity supports heart health.
• Listen to Your Body: If you feel dizzy or weak, it’s okay to pause or stop fasting.

Foods to Avoid for Better Cholesterol

• Trans fats: Found in processed snacks, margarine, and fast food.
• Sugary Drinks: Sodas, sweetened teas, and packaged juices.
• Fried Foods: Foods that raise bad cholesterol.
• Refined Carbs: Like white bread, pastries, and baked goods.

Who should avoid intermittent fasting?

Intermittent fasting isn’t for everyone. You should avoid it if you:

• Have diabetes or blood sugar problems.
• Are pregnant or breastfeeding.
• Have a history of eating disorders.
• Take medications that require food.
• Experience low blood pressure or dizziness.
• Have a weakened immune system.

Always check with your doctor before beginning any fasting regimen.

Final Thoughts

Intermittent fasting offers more than just weight loss benefits—it could improve cholesterol levels and support heart health. If you're considering intermittent fasting, choose a method that fits your lifestyle, and make sure to eat a balanced diet. If you have any health concerns, consult your doctor to ensure fasting is safe for you.

FAQs

Does intermittent fasting help lose weight?

Yes, it helps by reducing calorie intake and boosting fat burning.

Is intermittent fasting good for health?

Yes, it can improve metabolism, support heart health, and manage weight.

Can we drink water during intermittent fasting?

Yes, water is allowed and helps you stay hydrated during fasting.

How long does it take for intermittent fasting to improve cholesterol levels?

It may take a few weeks to a few months to see improvements.

Can we drink coffee or green tea during intermittent fasting?

Yes, black coffee or unsweetened green tea is fine.

Does intermittent fasting cause muscle loss?

If done correctly, it should not cause significant muscle loss, especially with exercise.

Is intermittent fasting good for diabetics?

It can be beneficial but should be done under medical supervision.