The Safety and Efficacy of Fasting with High Cholesterol: Can Intermittent Fasting Lower Cholesterol?

Intermittent fasting can potentially help lower cholesterol. A recent study published in the New England Journal of Medicine stated that intermittent fasting can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, and multiple cancers. 

If intermittent fasting can assist in managing such diseases, then it likely has the potential to help with high LDL cholesterol as well. How exactly? Let’s find the answer.

How Does Intermittent Fasting Work?

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Intermittent fasting promotes burning stored fat since for energy it does not obtain glucose from food. As the body breaks down fat, it produces ketones, leading to a metabolic state known as ketosis.

Types of intermittent fasting include, but are not limited to:

• The 16:8 method is based on a 16-hour fast and an 8-hour eating window. We will discuss other variations in fasting periods further on.

• The 5:2 diet requires eating normally for 5 days and a low-calorie intake for 2 days).

• Alternate-day fasting consists of alternating between normal eating days and fasting days). 

Stay on top of your fasting progress with Fastic’s AI-driven diagnostics. Its real-time insights, wearable health monitoring, and personalized data provide comprehensive monitoring of essential parameters such as sleep, nutrition, physical activity, and fasting schedule. Fastic allows you to fully oversee your fasting journey and make informed changes if necessary. 

Understanding Cholesterol: What Causes High Cholesterol?

Cholesterol is a waxy, fatty substance that helps your body make cell membranes, hormones such as testosterone and estrogen, and vitamin D. Although cholesterol is made in the liver it can also come from the food you eat. Lipoproteins are carrier molecules made up of proteins and fats, and they carry cholesterol through the bloodstream and to the liver.

There are two types of cholesterol-carrying lipoproteins:

• Low-density lipoprotein (LDL): transports cholesterol particles throughout the body. It builds up in artery walls making them hard and narrow.

• High-density lipoprotein (HDL): picks up and transports excess cholesterol to your liver to be broken down and removed from the body.

Causes of high cholesterol in the body

Besides getting cholesterol from a diet high in saturated and trans fats, high cholesterol can also derive from:

• lack of exercise,

• obesity,

• smoking,

• genetics,

• and excessive alcohol consumption.

In some cases, medical conditions can lead to high cholesterol levels, some examples are PCOS, diabetes, and kidney disease. Medications like corticosteroids, birth control pills, and antivirals can also contribute to elevated cholesterol levels. 

Intermittent Fasting and High LDL Cholesterol: Can Intermittent Fasting Lower Cholesterol?

Yes, intermittent fasting can potentially lower cholesterol. Intermittent fasting works like a domino effect, its impact extends beyond singular changes, influencing various physiological processes. While alternating eating and fasting periods can cause havoc in your body, it can also prompt beneficial adaptations, including cholesterol levels. But, how can intermittent fasting lower cholesterol? 

There are three main reasons how this happens:

1. Metabolism: Intermittent fasting helps maintain the body’s natural sleep-wake cycle (circadian rhythm). A healthy circadian rhythm helps regulate metabolic processes by making it more balanced and efficient.

2. Insulin sensitivity: Fasting can improve insulin sensitivity, making the body more efficient at using insulin to manage blood sugar levels. A systematic review of the effects of fasting confirmed that fasting can reduce LDL levels and increase HDL levels.

3. Inflammation and oxidative stress: Excess accumulation of LDL can damage the inner lining of the blood vessels, leading to inflammation. Fasting can help lower inflammation and oxidative damage by reducing the body’s exposure to inflammation from food consumption during fasting periods. 

Best Intermittent Fasting Protocol to Lower Cholesterol

On to the good stuff — what is the best intermittent fasting protocol to lower cholesterol? The bad news is there isn’t a best fasting plan especially meant to lower cholesterol. The good news is that you (and your doctor) are the ones who have complete decision power over what fasting approach you do. 

A popular option is the 16:8 fast. Consisting of a 16-hour fasting window and an 8-hour eating window, the 16:8 fast offers ideal adaptation into a normal routine. This protocol allows for consistent eating windows that align well with a regular eating schedule. You can start the eating window at 10 AM and finish at 6 PM. During the 8-hour eating window, you can eat nutritious meals, snacks, and zero-calorie drinks, like lemon water and electrolyte beverages. 

Other intermittent fasting plans like the 18:6 fast or the 14:10 fast can work for lowering cholesterol. These protocols are gentle yet effective, and their low-intensity approach can help avoid potential side effects that may negatively impact your cholesterol levels. If you want a more intense and challenging fasting approach let Fastic help you by taking the fasting regimen quiz. Simply answer questions about your objectives, eating habits, and daily routine, and get a personalized fasting plan. 

Recommendations for Intermittent Fasting with High Cholesterol

Monitor cholesterol levels: Keep an eye on your cholesterol levels through regular health check-ups. Doing so ensures safe management and provides insights into how well your body is accepting fasting. 

Diet modifications: Modify your eating habits, and introduce a nutritious, varied diet. 

Prioritize eating a low-salt diet with plenty of fruits, vegetables, and whole grains.

Consult with a healthcare professional: Consult with a healthcare professional before starting any intermittent fasting protocol and during your fasting journey. Seeking professional medical guidance ensures an effective and safe fast. 

Potential Benefits Beyond Improving Cholesterol Levels

Yes, there are more benefits to intermittent fasting! In addition to diminishing inflammation, improving insulin sensitivity, and enhancing metabolism, intermittent fasting can offer plenty more advantages to your health.

• Cardiovascular health: improve cholesterol levels, reduce inflammation, and promote healthy blood pressure and blood sugar regulation.

• Mental clarity and brain function: intermittent fasting helps lessen brain fog and enhances cognitive function by promoting neuroplasticity, reducing oxidative stress, and stimulating the production of brain-derived neurotrophic factor (BDNF).

• Weight loss: fasting promotes burning stored fat for energy. This increases the body’s metabolic rate and a reduction of calorie intake leads to improved body composition.

• Cellular renewal and longevity: cellular renewal, also known as autophagy, is triggered through ketosis while fasting. This cellular cleaning process removes damaged cell components, contributing to longevity.

Potential Risks of Intermittent Fasting and Cholesterol Levels

Low cholesterol levels can be problematic since cholesterol is crucial for various bodily functions, such as cell membrane integrity and hormone production. 

Additional risks that may come from combining intermittent fasting and cholesterol are:

1. Hunger and irritability will be knocking at your door during fasting. Manage hunger by chewing sugar-free gum, practicing meditation, or drinking homemade fasting-friendly beverages like cucumber water during fasting windows.

2. Dehydration is a common and sometimes inevitable side effect during fasting as water intake from food is reduced. The body is on a low water supply during fasting periods. Stay hydrated and drink plenty of fluids, especially during fasting hours.

3. Hormonal imbalances can impact various hormones, including sex and adrenal hormones such as cortisol (a stress hormone). Irregular hormone levels may disrupt reproductive health, metabolism, and stress response.

4. Nutrient deficiencies can occur due to reduced meal frequency and quantity during fasting. It is fundamental to follow a nutrient-rich diet, emphasizing vitamins, minerals, fiber, proteins, and carbohydrates.

5. Adjusting treatment medication might be necessary if your doctor believes so. Consulting with a healthcare professional is essential to determine whether medication adjustments are needed to ensure your well-being during fasting.

There you have it. Intermittent fasting can potentially lower cholesterol levels. Nonetheless, professional medical guidance is advised to integrate fasting into your daily routine and adjust it to your particular medical condition. Download Fastic now to discover how it can effectively support your journey through intermittent fasting and cholesterol management. 

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.