10 Ways Intermittent Fasting Helps Prevent Heart Disease
Tim Börner is a dedicated intermittent fasting advocate and user engagement specialist with a deep passion for promoting a healthy and balanced lifestyle. Based in Germany, Tim has been an integral part of the Fastic team for several years, where he combines his expertise in user engagement with his personal commitment to intermittent fasting. His approach is rooted in the belief that a harmonious blend of disciplined eating habits and mindful living is key to overall well-being.
Unhealthy habits are all around us, and sometimes it can be difficult to not fall into them. Whether due to the prevalence of highly processed foods in an everyday diet or a reluctance to go for an evening walk, it’s not a surprise that 17.9 million people die every year due to cardiovascular diseases, as reported by the World Health Organization (WHO).
And so, you’ve ended up here, wondering how intermittent fasting can serve as a preventive measure for heart health. Here, you will learn what intermittent fasting is and the 10 ways it can help prevent heart disease.
Let’s get started.
Intermittent Fasting: How Does It Work?
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. You are only permitted to eat during specific eating windows and you can only drink water or zero-calorie beverages during fasting hours.
Types of Fasting Methods
The most popular fasting methods include:
Time-restricted eating: Consists of consuming all daily calories within a designated time frame each day, with variations such as the 20:4 (20-hour fast, 4-hour eating window), 18:6, 16:8, and 14:10 schedules.
Alternate date fasting: Alternate 24-hour fasting days and regular eating days.
5:2 method: Follow a regular eating schedule for 5 days and reduce calorie intake to about 500-600 calories on 2 non-consecutive days.
Discover plenty of other fasting methods available using Fastic. Take the Fastic quiz, its straightforward questions will guide you towards the perfect fasting protocol that fits right into your routine, eating habits, and objectives. Learn more about intermittent fasting.
Brief Overview of Cardiovascular Diseases: What Do the Statistics Say?
Cardiovascular diseases, also known as CVDs, are the most common cause of death in the world. The WHO reported that CVDs are responsible for one-third of all deaths globally, where more than four out of five CVD deaths occur due to heart attacks and strokes.
CVDs are various disorders that affect the heart and blood vessels, including:
Coronary artery disease: the accumulation of plaque (atherosclerosis) in the arteries that supply blood to the heart.
Peripheral artery disease: the build-up of plaque in the arteries supplying blood to the arms and legs.
Carotid artery disease: the accumulation of plaque in the arteries supplying blood to the brain.
A decrease in blood flow due to atherosclerosis can lead to angina (chest pain), or a heart attack. The leading behavioral risk factors for CVDs include following an unhealthy diet, smoking tobacco, excessive alcohol consumption, and lack of physical activity.
The top five most common heart attack symptoms are:
chest pain or pressure
shortness of breath
pain in the arms or shoulder
discomfort in the jaw, neck, or back
feeling lightheaded, nauseous, or weak
10 Ways Intermittent Fasting Helps Prevent Heart Disease
1. Reduces Blood Pressure
High blood pressure forces the heart to work harder to pump blood throughout the body. A study investigating the effects of intermittent fasting on blood pressure found that patients who fasted for 15-16 hours daily for 30 days showed significant improvements in heart rate variability (HRV), lowered angiotensin II levels, and reduced angiotensin-converting enzyme activity.
2. Improves Heart Rate Variability
HRV measures the variation in time intervals between heartbeats. High HRV indicates better cardiovascular health and resilience to stress. Fasting has been shown to reduce heart rate and increase HRV. Lower heart rate reduces cardiac workload. Increased HRV indicates greater adaptability of the heart to varying demands, contributing to heart longevity.
3. Balances Cholesterol Levels
High cholesterol levels can encourage the development of fatty deposits in blood vessels. When these deposits are sufficiently grown, they make it difficult for enough blood to flow through the arteries. A systematic review of the effects of intermittent fasting shows that it can help reduce LDL levels and increase HDL levels.
4. Decreases Inflammation
C-reactive protein (CRP) is produced in the liver. It increases in the blood during inflammation, which can contribute to plaque buildup, plaque loosening in arteries, and blood clots. A study on alternate-day fasting noted reductions in CRP concentrations when >6% weight loss was achieved.
5. Regulates Blood Sugar Levels
Irregular blood sugar levels increase reactive oxygen species (ROS) production, which increases insulin resistance. This interferes with blood vessel control and increases inflammation, increasing the risk of plaque buildup over time. Research has shown that fasting has a positive effect on type 2 diabetes by decreasing blood glucose levels, leading to a reduction in ROS production.
6. Lowers Oxidative Stress
Oxidative stress occurs when there is an imbalance of free radicals (ROS) and antioxidants in the body. Studies have shown that oxidative stress damages cells and tissues, impairing insulin signaling pathways. A study in diurnal intermittent fasting demonstrated a reduction in inflammation by lowering the levels of pro-inflammatory cytokines. Inflammation is linked with oxidative stress, reducing inflammation can lower oxidative stress levels.
7. Promotes Weight Loss
Being overweight and suffering from obesity increases the risk of heart disease by promoting hypertension, dyslipidemia, insulin resistance, and inflammation. Alternate-day fasting reduces body weight by 3-7% over 2-3 months, and improves lipid profiles and blood pressure, positively impacting heart health. Use Fastic to track your weight loss journey, and receive a personalized time frame for reaching your goal weight.
8. Enhances Autophagy
Autophagy is the process by which cells degrade and recycle damaged components, vital for maintaining cellular health. Fasting encourages autophagy as a response to metabolic changes by inducing a metabolic switch that promotes this cellular renewal process, reducing oxidative stress, improving cellular function, and protecting myocardial cells.
9. Reduces Triglycerides
Triglycerides are fats in the blood. Elevated levels contribute to plaque buildup. They deposit in artery walls, interfering with blood flow and increasing inflammation. During fasting, the body’s insulin levels drop, signaling fat cells to release stored triglycerides for energy. Prolonged fasting can result in a decrease in triglyceride production.
10. Better Quality Sleep and Hormonal Balance
High cortisol levels can contribute to hypertension, insulin resistance, and inflammation. Moreover, disrupted sleeping patterns can affect glucose metabolism, potentially leading to metabolic disorders. Fasting can promote deeper, restorative sleep by stabilizing circadian rhythms. It may also help balance hormone levels, regulate cortisol (stress hormone) levels, and enhance neurotransmitter functioning.
Optimize Intermittent Fasting Efforts for Better Heart Health
Maximizing your fasting efforts can significantly enhance heart health through several key practices.
Choose the right fasting schedule
Select the appropriate fasting schedule that adapts well to your routine and eating habits. The 16:8 fast is among the most popular because it aligns with a regular eating schedule. You can schedule the eating window between 10 AM and 6 PM, however, the schedule is completely up to you.
Focus on nutrient-dense foods
Prioritize nutrient-dense foods, including vegetables, lean proteins, whole grains, and healthy fats to provide essential nutrients. Reducing salt intake contributes to better blood pressure by decreasing fluid retention and easing strain on blood vessels.
Monitor your blood pressure and cholesterol levels
Regularly monitoring your blood pressure and cholesterol levels helps you track your progress and make informed decisions about your fasting schedule or meal plan.
Incorporate regular exercise
Exercising regularly complements intermittent fasting by boosting cardiovascular fitness and metabolic health. While fasting you can exercise, low to medium-intensity workouts are recommended to not overwhelm your body. Fasting-friendly options include strength training, brisk walking, gentle pilates, and yoga.
Stay hydrated
During fasting, the body is not consuming the same amount of food, meaning it is getting less water. You must compensate for the lack of water by drinking more liquids than usual. Low-calorie fruit-infused water, herbal teas, and electrolyte drinks are all great options to maintain adequate hydration levels.
Give Intermittent Fasting a Go and Improve Your Heart Health
Discover how Fastic can guide you toward improved heart health. It’s never too late to start a heart-healthy lifestyle. No matter your goal, every action counts towards a better you.
Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.
With Fastic, millions of people have achieved their desired weight, overcome disease and regained their quality of life.
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